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

Link of the Day This Week’s Mobility Warm-Up: Row 250 m 20 Jumping Alternating Lunges Warm-Up Thruster WOD: I. For time: 25 Thrusters (95/65) 4 Rope Ascents – 20′ 25 Hang Squat Clean (95/65) 4 Rope Ascents – 20′ 25 Front Squat (95/65) 4 Rope Ascents 25 Squat Clean (95/65) *40 Minute Time Limit Scaling options for all ability levels will be provided for by your coach.   Competitors: Hit The WOD Use Dumbells (55/30) Per Hand To Replace Barbells For All Movements. *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: Row 250 15 Inchworms + Calf Mobility WOD: I. Pose Running Drills II. Run 3000 m (Time Trial) Scaling options for all ability levels will be provided for 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