Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Hang Power Snatch 1 – 1 – 1 – 1 – 1 II. 5 Rounds For Time: 8 Sumo-Deadlift High Pulls (115/75) 8 Ring Dips *12 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: 30 Bridge-Ups then… Hold and Accumulate 2 Minutes in a Bridge-Up WOD: I. Push Press 6 – 6 – 6 – 6 II. 4 Rounds For Time: 21 Wall Balls (20/14) 15 Power Cleans (135/95) 9 Burpees *20 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Row 500m Inchworm – 20 Reps then… Warm-up Deadlift WOD: I. Deadlift 3 – 3 – 2 – 2 – 1 II.  AMRAP in 10 Minutes 15 Unbroken Russian Swings (70/53) 5 Burpees III. 5 Minutes in Pike Stretch Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Mobility (Watch Video) and Sumo-Deadlift Instruction WOD: I. Sumo-Deadlift 10 x 3 30 seconds rest between sets II. 6 Rounds for time: 10 Sumo-Deadlift High Pulls (95/65) 10 Push Press (95/65) *12 minute time limit III.  5 minutes in Middle Split Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: 2 Rounds: Run 200m 20 Russian Swings then… Warm-Up for the Hang Power Cleans WOD: I. Hang Power Clean 3 – 3 – 3 – 3 – 3 II. 3 Rounds For Time: 15 Hang Power Cleans (135/95) 15 Box Jumps (24/20) *10 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead more