8am Endurance- Partners Lets mix the burpees into the workout rather than having a separate station for them1 Round (10 Minutes per station) Try to pair up with someone who rows.bikes, skis, just about the same pace you do Station 1 10 Minutes Ski switching every 10 cals*3 burpees each on every switchStation 210 Minutes...Read More

3 Rounds:10 Calorie AAB SPRINTAccumulate 10-15 slow air squats as “rest” between bike sprints.Then,Build to workout weight thruster weightThen,4-3-2 FASTBBJO (at workout height) Thruster (at workout weight)Wod. This is going to hurt. Another lesson in scaling today. Read carefullyFor TimeEvery 6 Minutes for 24 Minutes15 Burpee Box Jump Overs 24/20″15 Thrusters 100/70lbs 4 scores, one...Read More

Barbell warm up for cleansThen Squat Clean1×3 Power Position*2×2 Hang, at knee**then,4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75%3 @ 80%2 @ 85%Coach Focus: Today’s focus is barbell speed once the barbell passes the athlete’s knee. A common mistake by athletes is trying to RIP the bar...Read More

3 Rounds8 Lateral Bar Burpees10 DB Snatches 12 Goblet Squats w/ DB (OH Squats w/ empty bar on round 3) AMRAP 15 Minutes for quality not quantity 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat*Rest as needed between sets *Keep the bar above the knee in the hangStimulus: Technique to...Read More

1:00 Squat Hold20 Leg Swings (Front-to-back)2:00 Calf Mash *share the rollers20 Leg Swings (Side-to-Side)20 Cossack Squats (10 each direction)300m Run* pay attention to your time on this run, use this run to calibrate your speed for the MetConWod 1uh ohRotating, in teams of 3 for 10 Minutes3 Pause medball Squats 150/100*Pause is 1-second If no...Read More

Warm up 3 Rounds building in weight on your back squat5 Pull ups10 push ups10 Back squats Strength- short and sweet 2 sets of 9 back squats StrengthBack Squat2x9First set should be a moderate weight set, second is AHAP. May climb between working sets. Heavier than last time (July 28) AMRAP 24 Minutes15/10 Calorie Row...Read More

Partner wodRunning clock.. just keep on trucking, split work however you wantWod 1100 wall balls for timeWod 25 Rounds20 Kb swings25 Burpees30 Rower calsWod 3200 Air squats150 Sits ups100 Push upsRead More

8am endurance- teams 2 2 Rounds for total cals/reps4 minutes row1 Minute transition 4 minutes ski1 minute transition 4 Minute bike1 Minute transition 4 Minutes of burpees1 minute transition 6 teams start on ski ergs because thats what we have the least of. 4 Rounds warm up200m Run:20 Handstand Hold (Shoulder taps in rounds 3&4)12...Read More

2 Rounds 10 Scap Push Ups 10 Scap Pull Ups 10 Air Squats Then 2 Rounds :30 of Double Unders Rest :30 :30 of Burpees Rest :30 :30 of Empty Bar Hang Power Snatch Rest :30Straight into the wod todayRx today would be your true 60% of your 1 rep max snatchEvery 4 Minutes for...Read More

Every 2 Minutes for 8 Minutes200m run10 air squatsIn the remaining time of the interval hold the bottom of an air squatStrength. You’ll have 20 minutes to finish this strength piece, including warm up setsAfter your build to working weight go for 4-5 sets of 4 at 85 percent plus of your 1 rep max....Read More