Link of the Day Warm-Up: Group Dynamic Warm-Up WOD: I. AMRAP in 30 Minutes with Partner: 5 Push Press (135/95) 10 Overhead Lunges (45/25) 20 Grasshoppers *Only 1 athlete moving at a time. Partner 1 must complete their round before Partner 2 can go. II. 3 Sets: 10 Weighted AbMat Situps 10 Hip Extensions Scaling...Read More

Link of the Day Warm-Up: 3 Rounds: 5 Jumping Air Squats 10 Pistols 15 AbMat Situps  WOD: I. AMRAP in 20 Minutes: 10 Toes-to-Bar 10 Burpee Box Jumps (24/20) 10 Wall Balls (20/14) II. For Time: Row 500m Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Back Squat 5 – 5 – 5 II. 5 Rounds: Run 400m 15 Hang Power Snatches (115/75) *15 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Junkyard Dog Warm-Up and Shoulder Mobility WOD: I. Press 5 – 5 – 5 II. “Jeremy” For Time: 21 – 15 – 9 Overhead Squats (95/65) Burpees III. Foam Roll and Stretch Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Run 200m 10 Pistols Run 200m 15 Burpees Run 200m 20 Jumping Alternating Lunges then… Warm-Up the Deadlift WOD: I. “Diane” 21 – 15 – 9 Deadlifts (225/155) Handstand Pushups *12 Minute Time Cap II. Run 1 Mile for Time Scaling options for all ability levels will be provided for...Read More

Link of the Day Warm-Up: Burgener Warm-Up WOD: I.” The Chief ” 5 Rounds: AMRAP in 3 Minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats *Rest 1 Minute Between Rounds II. Tabata Flutter Kicks Scaling options for all ability levels will be provided for by your coach   ACF Endurance Team: 1...Read More

Link of the Day Warm-Up: Run 400m 15 Burpee Broad Jumps 10 Jumping Squats 15 Burpees Broad Jumps WOD: I.”Nutts” For time: 10 Handstand Pushups 15 Deadlifts (250/165) 25 Box Jumps (30/24) 50 Pullups 100 Wall Balls (20/14) 200 Double-Unders Run 400 meters with a 45lb plate *35 minute time limit II. Foam Rolling Scaling...Read More

Link of the Day Warm-Up: Junkyard Dog Warm-Up  WOD: I. “DT” 5 Rounds For Time: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks *20 Minute Time Limit II. Heavy Prowler Sprints Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Agility Ladder Drills WOD: I. For Reps: 5 Minutes Max Thrusters (95/65) 4 Minutes Max Handstand Pushups 3 Minutes Max Kettlebell Swings (70/53) 2 Minutes Max Burpees 1 Minute Max Calorie Row II. Farmer’s Carry Relay Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: 2 Rounds: Run 400m 15 Situps to Straddle 15 Situps to Pike 5 Reps of “Inchworm” WOD: I. Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps: Intervals 1 – 8 = Wall Balls (20/14) Intervals 9 – 16 = Toes-to-Bar Intervals...Read More