Link of the Day Warm-Up: Junkyard Dog WOD: I. Clean & Jerk – Build To A Tough 2 In 10 Minutes. II. 3 rounds @ 90%: Heavy Sled Drag For 1 Minute Rest For 1 Minute Man Makers For 1 Minute – (30/20 Per Hand) Rest For 1 Minute Power Cleans (155/105) For 1 Minute Rest 2 minutes Scaling options for all ability levels will be provided for by your coach.   Competitors: Replace Power Cleans with Sand Bag Cleans – (90/60) *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 Warm-Up: Group Dynamic WOD: I. For Time as a Team: 30 GHD Situps 30 Deadlifts (225/155) 30 Double-Unders 30 Overhead Squats (95/65) 30 Pullups *One partner follows the other, each passing through all the stations. Teammates cannot move on to the next station until the athlete ahead of them has moved on. II. Tabata Flutter Kicks 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

Link of the Day Warm-Up: Run 200m 20 Inchworms 20 Spiderman Lunges Run 200m WOD: I. 3 sets @ 100% 30 seconds AMRAP Clean and Jerks (115/80) 30 seconds AMRAP Box Jumps (24/20) 30 seconds AMRAP Kettlebell Swings (70/53) 30 seconds AMRAP Burpees *Rest Walk 12 minutes between sets Scaling options for all ability levels will be provided for by your coach.   Competitors: *Complete 4 Sets of the WOD Rest 4+ hours I. Run 400 m @ 90-95% rest 5 min Run 600 m @ 90-95% rest 6 min Run 800 m @ 90-95% rest 7 min Run 400 m @ 95-100% *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 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 ability levels will be provided for by your coach.   Competitors: 4+ Hours Before WOD: Swim 20 Minutes Free Style @ Z1 Pace Post WOD: IV. 30 Turkish Get-Ups – Slow And Steady *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 Warm-Up: Row 250 then… 2 Rounds: 10 Pushups 10 Pullups 15 Air Squats WOD: I. 5 Sets: 15 Squat Cleans (115/80) 45 Seconds Row @ 90-95% (Competitors – Airdyne) Rest 6 Minutes Actively Between Sets Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest 4+ Hours I. Row 1K @ 90-95% Rest 12 Minutes x 3 *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more