Link of the Day This Week’s Mobility Warm-Up: 10-8-6 Inchworms Spiderman Lunges Burpees Then… Hip Mobility WOD: I. “Fran“ 21-15-9 Thrusters (95/65) Pullups II. Heavy Prowler Relays Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest Day * Athletes must be cleared by the coaching staff in order...Read More

Link of the Day This Week's Mobility Warm-Up: Row 500m 2 Rounds: 15 Overhead Squats 15 Pushups WOD: I. 4 Sets @ 97%: 15 Power Snatch (95/65) 15 Burpees 25 Double Unders Rest Protocol: 4 Minutes After Set 1 5 Minutes After Set 2 6 Minutes After Set 3 Scaling options for all ability levels will...Read More

  Link of the Day   This Weeks' Mobility   Warm-Up: Group Dynamic WOD: 5 sets @ 97%: 3 Touch-and-Go Power Cleans (Heavy) 10 Burpees (As Fast as Possible) Row 15 Seconds (Competitors – AirDyne) *Rest walk 5 min between Scaling options for all ability levels will be provided for by your coach.   Competitors:...Read More

  Link of the Day This Weeks' Mobility Warm-Up: Junkyard dog WOD:     I. Power Snatch 3, 3, 3 *Rest 5 Minutes Between Sets II. 4 Sets: Hang Squat Snatch x 1 / Overhead Squats x 3 / Snatch x 1 Rest 90 Seconds Between Sets III. Chest To Bar Chin Up – 1...Read More

Link of the Day This Week’s Mobility Warm-Up: Row 250 m 20 Jumping Alternating Lunges Warm-Up Thruster WOD: I. For time: 25 Thrusters (95/65) 4 Rope Ascents – 20′ 25 Hang Squat Clean (95/65) 4 Rope Ascents – 20′ 25 Front Squat (95/65) 4 Rope Ascents 25 Squat Clean (95/65) *40 Minute Time Limit Scaling...Read More

Link of the Day This Week’s Mobility:   Warm-Up: Run 400m 40 Jumping Alternating Lunges 20 Inchworms WOD: I. On the Minute For 15 Minutes: 3 Thrusters II. 3 Rounds For Time: 20 Wallballs 20 Burpees *12 Minute Cap Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. 5 Rounds For Time: Run 100 m 25 Double Unders Rest 10 Minutes II. For Max reps: 1 Minute Wallballs (20/14) 1 Minute Sumo-Deadlift High Pull (75/55) 1 Minute Box Jumps (20/14) 1 Minute Push Press (75/55) 1 Minute Row For Calories Scaling options for all...Read More

Link of the Day Warm-Up: Review Kettlebell Snatch WOD: I. 3 Rounds: 10 Right Hand Kettlebell Snatches Rest 30 Seconds 10 Left Hand Kettlebell Snatches Rest 1 Minute II. Handstand Walk Practice – 15 Minutes III. 6 Rounds: As Many Repetitions As Possible in 25 Seconds: Double Unders Rest 35 Seconds Scaling options for all...Read More