Link of the Day Warm-Up: Ski 500m 20 Burpees as fast as possible WOD: I. 6 Sets: Jerk Cluster – 1.1.1.1 *Rest 4 minutes between sets II. 5 Intervals: Prowler Push – 45 sec @ 100% sprint/push effort Rest Walk 4:15 between attempts Scaling options for all ability levels will be provided for by your coach   Competitors: After the WOD- For Time: 15 Leg-less Rope Ascents – 20′ *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: Burgener Warm-Up WOD: I. Clean Grip Deadlift @ 11X1 8 x 3 @ 55% 1RM *Rest 30 seconds between sets II. High Hang Power Snatch – Work up to tough single III. Hang Power Snatch 3 x 10 touch-and-go for speed and efficiency *Rest 90 seconds between sets IV. 3 Rounds For Time @ 90%: 10 R-Arm Kettlebell Snatch (53/35) 10 L-Arm Kettlebell Snatch (53/35) 15 Toes-to-Bar *10 Minute Time Limit Scaling options for all ability levels will be provided for by your coach   Competitors: 6+ hours before the WOD: I. 30-45 minute dynamic range-of-motion hip warm-up II. 150m sprint @ 80-95% increasing throughout (start in push up position) Rest walk 3 min b/t sets x 5 III. Practice handstand walk for 10 minute in field IV. 150m sprint @ 80-95% increasing throughout (start in push up position) Rest walk 3 minute between sets...Read more

Link of the Day Warm-Up: Row 250m 20 Spiderman Lunges 15 Clapping Pushups 10 Inchworms WOD: I. For time: 30 Man-Makers (35lb/25lb per hand) *10 Minute Time Limit Rest 5 min II. For time: 50 Double-Unders 10 Burpees 40 Double-Unders 10 Burpees 30 Double-Unders 10 Burpees 20 Double-Unders 10 Burpees 10 Double-Unders 10 Burpees *10 Minute Time Limit Rest 5 min III. For time: 50 Kettlebell Swings (70/53) Row 350m *10 Minute Time Limit Scaling options for all ability levels will be provided for by your coach   Competitors: Rest 5 minutes after the Kettlebell Swings and Row then – Max Cals on AirDyne in 3:30 *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 500m 20 Jumping Squats 10 Burpees Review Squat Clean as a Group WOD: I. Build to a tough single on the Squat Clean where you’re fast out of bottom but challenging; speed is key here II. 3 Sets: 30 Pullups Rest 1 minutes 15 Thrusters (115/80) Rest 3 minutes Scaling options for all ability levels will be provided for by your coach   Competitors: Come in early and perform before the WOD: I. Back Squat – 6 sets of 2 @ 30X1; rest 2 min – 90-92% 1RM *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: 2 Rounds: Run 200m 15 Sotts Press 20 Walking Lunges WOD: I. Establish 1 RM Snatch II. On the Minute for 18 Minutes for Max Reps following this progression: 1st Minute: Power Snatches (135/95) 2nd Minute: Burpees 3rd Minute: AbMat Situps 4th Minute: Power Snatches 5th Minute: Burpees 6th Minute: AbMat Situps and so on… 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