Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   Barbell Gymnastics: Clean and Jerk: 5 x 2 – rest 30-60 seconds.   Conditioning: 3 rounds for time of: 50′ Burpee Broad Jump 20 KBS 32/24kg 15 C2B Pullups 10 Thrusters 135/95# (17 minute time limit) *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read more

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 15 Wallballs 15 Knees-to-Elbows 15 Ring Rows   WOD: I. 2 Rounds For Time: 50 Pullups 75 AbMat Situps 50 Overhead Squats (75/55) 75 Double-Unders *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]   Endurance: Long Interval: 3 x 1200m *Rest 2:00, hold splits within 3-5 seconds Short Interval: 3 x (100m + 200m + 400m) Tempo/Time Trial: 10k Time TrialRead more

Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   WOD: I. Establish 1RM Snatch II. "Cindy" 20 minute AMRAP of: 5 Pullups 10 Hand-Release Pushups 15 Air Squats *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read more

Link of the Day  This Week's Mobility   Warm-Up: Row 500m 10 Inchworms 20 Hollow Rocks 20 Superman Rocks then… Warm-Up the Deadlift   WOD: I. In 20 minutes establish a 1RM Deadlift II. 100 Burpees for time *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read more

Link of the Day  This Week's Mobility   Warm-Up: Review Rowing Technique   WOD: I. Row 2k for time II. 5 Sets: Max Strict Pullups 15 Burpees *Rest 1 minute between sets *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read more