Author: Duncan

Warm Up: 3 rounds: 1 minute of single unders, 20 air squats, 30 sec of double unders, 10 push ups.   Strength: Work up to 1 RM clean.   WOD: "Barbara" 5 Rounds For Time...

Warm Up: 100DU / 150 singles, Burgener Warm up (snatch grip) + skill transfer exercises Strength: Work up to 1 RM  snatch, Then back it down to 90% and perform 5...

Warm Up: Range of motion drills and myofascial release. Then, run 200m, 15x 1-arm KB swing left arm (16kg/12kg), run 200m, 15x KB swing right arm. Strength: Work up to a 3...

Warm Up: 3 Rounds: 5x deadlift, 5x power clean, 5x front squat, 5x push press, 5x back squat, stretch or dynamic movement of your choice. *Note: Start off light, and increase...

Warm Up: 4 Rounds: Run 200m, 5x burpee, 10x sit up, Skill transfer and mobility focus. Strength: Work up to a 5 RM Overhead Squat. W.O.D.: 5 Rounds of the following ...

Warm Up: 400m Run, then 10 min of skill work. Strength: Work up to a 5 RM Strick Press   For time: BUY IN = 20 Power cleans (60-70% of 1RM Power clean) Four rounds: 12...

Warm Up: 3 rounds: 200m Run, 10x KB sumo deadlift high pull (light), 10x KB swing (light), 5x KB snatch (light), stretch or dynamic movement of your choice. Strength: Work up...

Warm Up: 3 Rounds (20#/20#/20#): Run 200m, 5x Front squat, 5x push press, 5x thruster, 5x pull up, stretch or dynamic movement of your choice.   Strength: Work up to 1 RM...