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 be provided for by your coach. Competitors: Rest 6+ Hours 3 Sets: Row 1K @ 97% Rest Protocol: 10 Minutes After Set 1 12 Minutes After Set 2 * 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 Mobiity: Warm-Up: Review Rowing Technique WOD: I. Complete 6 rounds: 1 minute – 15 Kettlebell Swings (70/53) 1 minute –  Row max distance *Alternate 1 minute bouts of KB Swings and max distance rowing. *You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 6 times for a total for 12 minutes. II. 5 Sets: Max Strict Pullups Competitors: Rest DayRead 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:   Hit the WOD   Short Interval 4-8 intervals of: 500m Time Trials *3-4 minutes rest between intervals Long Interval 3-7 intervals of: Max Distance Run in 4 minutes *3 minutes rest between intervals, try to hold same distance each interval Time Trial/Tempo (as team) 2-4 intervals of: 2k at 90%of 2k TT pace *5-10 minutes rest between, hold intervals between 1-2 minutes of each other *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 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 Set To Max Scaling options for all ability levels will be provided for by your coach. Competitors: Rest 4+ Hours . For Total Time: 21 Kettlebell Snatch – 2/1.5 pd – Right Hand 21 Kettlebell Snatch – 2/1.5 pd – Left Hand 21 Pistols – Right Leg 21 Pistols – Left Leg 10 Ring Handstand Pushups Rest 90 Seconds 15 Kettlebell Snatch – 2/1.5 pd – Right Hand 15 Kettlebell Snatch – 2/1.5 pd – Left Hand 15 Pistols – Right Leg 15 Pistols – Left Leg 10 Ring Handstand Pushups Rest 90 Seconds 9...Read more

Link of the Day This Week’s Mobility Warm-Up: Group Dynamic WOD: For Time: 10 Overhead Squats (155/105) 10 Box Jump Hurdles – (24/20) 10 Thrusters – (135/95) 10 Power Clean – (205/135) 10 Toes To Bar 10 Burpee Muscle Ups 10 Toes To Bar 10 Power Clean – (205/135) 10 Thrusters – (135/95) 10 Box Jump Hurdles – (24/20) 10 Overhead Squats (155/105) *15 Minute Cap 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