Link of the Day  This Week’s Mobility Warm-Up: Snatch Skill Transfer WOD:   I. Snatch Balance – Build to a tough single in a few sets  II. Snatch – 2, 2, 2, 2 @ 90%; Rest 1 minute between sets III. High Hang Power Snatch – Touch-‘n-Go reps x 7; Rest 30 secondsx 3 IV....Read More

Link of the Day  This Week’s Mobility:     Warm-Up: Group Dynamic WOD: I. Back Squat 4×6 II. 8 Minute AMRAP: 4 Thrusters (155/105) 8 Burpees Scaling Levels for all abilities will be provided by your coach.     Competitors: Rest Day *Athletes must be cleared by the coaching staff in order to follow the...Read More

  Link of the Day  This Week’s Mobility   Warm-Up:  Run 200m 20 Walking Lunges 20 Inchworms Then… Review Rowing Technique WOD: I. Row 2k Time Trial II. 5 Minutes in Pike Stretch Scaling Levels for all abilities will be provided by your coach.     Competitors: Hit The WOD *Athletes must be cleared by the coaching...Read More

Link of the Day  This Week’s Mobility   Warm-Up: Run 400m 30 Jumping Squats 20 Ring Rows Then… Review The Power Clean WOD: I. Power Clean – Build To A Tough Single In A Few Sets II. 3 Sets: 3 Tough Touch n’ Go Hang Power Clean Sprint 30 m (increasing Speed Throughout) Rest Walk...Read More

Link of the Day  This Week’s Mobility   Warm-Up: Row 500 20 Inchworms 30 Overhead Squats (Barbell) Then… Warm-up The Deadlift WOD: I. “Diane“ 21-15-9 Deadlifts (225/155) Handstand Pushups II. Tabata Grasshoppers Scaling Levels for all abilities will be provided by your coach.   Competitors: Rest Day *Athletes must be cleared by the coaching staff...Read More

Link of the Day  This Week’s Mobility Warm-Up: Group Dynamic Then… Shoulder Mobility   WOD: I. For Time: 21-18-15-12-9 Toes to Bar Thrusters (95/65) * 20 Minute Time Limit Scaling Levels for all abilities will be provided by your coach.     Competitors: Hit The WOD *Athletes must be cleared by the coaching staff in...Read More

Link of the Day  This Week’s Mobility Warm-Up: Snatch Skill Transfer   WOD: I. Snatch – 5 x 2 – Rest As Needed Between Sets II. Front Squat 3 x 3 @ 80% 1RM – Rest 2 Minutes Between Sets III. Chin Ups (Chin Over Vertical Plane) 4 x 15 – Rest 1 Minute Between...Read More

  Link of the Day  This Week's Mobility Warm-Up: Run 200 20 Burpee Broad Jumps Run 200m   WOD:   I. 5 sets @ 90-95%: 5 Muscle-ups 5 Handstand Pushups 10 Kettlebell Swings (Heavy) 10 Box Jumps (24/20) 15 Double-Unders Row 15 Calories *Rest walk 3 minutes between sets  Scaling Levels for all abilities will...Read More

Link of the Day This Week’s Mobility:     Warm-Up: Group Dynamic WOD:   I. “Bear Complex“ 5 Sets for Max Weight: 7 Reps (1 cycle of the following progression = 1 Rep) Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead   * The Bar Can Rest Anywhere Except For The...Read More

Link of the Day This Week's Mobility Warm-Up: Row 500m 30 Jumping Alternating Lunges 30 Hip Extensions WOD:   I. 5 Rounds For Time: 15 Deadlifts (225/155) 35 Abmat Sit Ups * 20 Minute Time Cap II. 4 Minutes Per Leg In The "Couch Stretch" III. 5 Minutes In The Pike Stretch Scaling options for...Read More