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 in order to follow the Competitors Program.  Please contact [email protected] for more information.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 order to follow the Competitors Program.  Please contact [email protected] for more information.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 Sets Scaling Levels for all abilities will be provided by your coach.     Competitors: Rest 4+ Hours Then… I. Reverse Med-Ball Toss (Throws @ 80,80,90,90,100%) – Rest 1 Minute Between Sets – 8# Shot Preferred II. Repeat The Following 4 Times: Run 30 Seconds @ 90% Walk Rest 30 Seconds Briskly Run 1 Minute @ 90% Walk Rest 30 Seconds Briskly Run 90 Seconds @ 90% Walk Rest 30 Seconds Briskly * Work On Holding The Same Pace No Matter The Time Interval *Athletes must be cleared by the coaching staff in order to...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 be provided by your coach.   Competitors: Post-WOD: 1 set all out: 10 Burpees AFAP, 25 Double-Unders 10 Burpees AFAP Row 25 calories *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.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 Floor * You May Increase Weights Each Set * Rest As Needed Between Rounds 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 to follow the Competitors Program. Please contact [email protected] for more information.Read more