Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Build to a tough 3 in the Overhead Squats following this protocol: 1 Hang Squat Snatch 3 Overhead Squats II. 2 Front Squats on the minute @ 90% 1RM for 6 minutes III. For Time: 3 Sets of 50 Unbroken Wall Balls *You must break between...Read More
Link of the Day Warm-Up: 3 Rounds: 10 Inchworms 10 Spiderman Lunges then… Shoulder Mobility WOD: I. Practice Rowing Technique II. 5 Sets: 10 Chest-to-Bar Pullups Row 20 seconds @ 90% (Competitors – Airdyne) 30 Double-Unders (as fast as possible) *Rest walk 3 minutes between sets Scaling options for all ability levels will be provided...Read More
Link of the Day Warm-Up: 2 Rounds: Row 250m 10 Burpees 10 Bridge-ups WOD: I. On the minute, every minute for 20 minutes: 3 Overhead Squats *Moderate weight, 60-70%, emphasis on technique II. 3 Rounds for Time: 10 Hang Power Snatches (95/65) 10 Burpees *7 Minute Cap Scaling options for all ability levels will be...Read More
Link of the Day Warm-Up: Row 500 3 Rounds: 10 Ring Rows 10 Burpees Ankle Mobility WOD: For time: 21 L-Pullups 15 Ring Handstand Pushups 15 L-Pullups 10 Ring Handstand Pushups 9 L-Pullups 5 Ring Handstand Pushups *10 minute cap Rest 10 minutes II. “Flight Simulator” For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders *20 minute cap Scaling...Read More
Link of the Day Warm-Up: Run 200m 20 Goblet Squats 20 “Inchworms” Run 200m WOD: I. With a Partner for Time: 100 Power Snatches (95/65) (total reps as a group) 100 Overhead Squats 100 Power Cleans 100 Front Squats 100 Burpees *35 minute time limit *1 Partner moving at a time, must complete 100 total...Read More
Link of the Day Warm-Up: Row 500m 20 Burpees Warm-Up Push Jerk WOD: I. 5 Sets: 1 Legless Rope Ascent 5 Push Jerks (155/100) 6 Box Jump-Overs (24/20) Row/Bike/Ski 20 seconds @ 100% effort *Rest 6 minutes actively between sets Scaling options for all ability levels will be provided for by your coach Competitors:...Read More
Link of the Day Warm-Up: Group Dynamic + Ankle and Hip Mobility WOD: I. 5 Sets: 20 Unbroken Chest-to-Bar Pullups Rest 20 seconds 25 Unbroken Wall Balls Rest 20 seconds 30 Unbroken Double-Unders *Rest 5 minutes between sets Scaling options for all ability levels will be provided for by your coach Competitors: **Come in...Read More
Link of the Day Warm-Up: Burgener Warm-Up + Snatch Skill Transfer WOD: I. 4 Sets of the following sequence: 1 Power Snatch 1 Snatch Balance 1 Overhead Squat *80% effort *Rest 90 seconds between sets II. On the minute for 8 minutes: 3 Clean and Jerks (185/135) 6 Kettlebell Swings (88/53) Scaling options for all...Read More
Link Of The Day Warm-Up: Run 200m 20 Burpees Run 200m 20 Pistols WOD: I. With a Partner: AMRAP in 10 Minutes: 10 Deadlifts (135/95) 5 Burpees Rest 2 Minutes II. With a Partner: AMRAP in 10 Minutes: 10 Wall Balls (20/14) 5 Toes-to-Bar Rest 2 Minutes III. Run 800m for time Scaling options for...Read More
