WARM UP / BUY IN kettlebell one arm swing & hand insertion to snatch progression Longevity: Peanut Butter and Chocolate: AMRAP in 20 minutes, of 20 kettlebell swings (Russian) 70/53, 40 double unders, 60 seconds rest Level 1: AMRAP in 12 minutes, of 5 kettlebell swings (Russian, heavy), 10 walking lunges, 15 situps Strength: bent [...]

WARM UP / BUY IN 30 meters of walking lunges with kettlebell(1) in rack position, then 3 Turkish getups on each arm Longevity: 3 HSPU every minute on the minute for 20 minutes Level 1: Not for time, do 15-12-9-6-3 handstand negatives 21-18-15-12-9 walking lunges. If you cannot do handstand negatives, do tabata pushups. Strength: [...]

WARM UP: Kettlebell swing variations. Hip flexor stretches to prep for deadlifts (and jumps), then quick vertical jumps to reset fast, fluid hip extension. BUY IN Kettlebells: floor press, double floor press, arm bar stretch, turkish getup TECHNICAL: Coach’s Note: Rehearse performance points of deadlift: shins vertical in setup hips back, chest up, shoulders back [...]

WARM UP & BUY IN: kettlebell skills & drills: Russian swing, power swing, American swing, swing release, one arm swing, 1/2 turn switch, h2h switch Longevity: Cindy AMRAP in 20 minutes, of 5 pullups 10 pushups 15 squats Level 1: 3 or 4 rounds (coach can choose for you), of: 3 rounds of (5 ring [...]

WARM UP & BUY IN: 400 meter run, then 2 rounds of 10 wall ball shots, 15 kettlebell swings, 3 turkish getups each side Longevity: Annie For time: 50-40-30-20-10 reps of double unders situps Level 1: 5 rounds for time, of 200 meter run 10 toes-to-bar 10 abmat situps Strength: 5-5-5 snatch balance @ 70% [...]

WARM UP: 40 double unders / 120 singles, 2 rounds of 10 GHD situps, 10 toes-to-bar, 10 pushups, 10 OHS w/barbell NO BUY IN… long workout! Longevity: Lynne 5 rounds of AMRAP bench press (men 1 x bodyweight, women 0.7 x bodyweight) AMRAP pullups Weight Loss: Bench Press 5-10-15 tabata ring rows Strength: Bench Press [...]

WARM UP: 200 m forward run, 200m backward run, then 3 rounds of: 5 hang power clean, 5 front squat, 5 tall clean, 5 push press or push jerk BUY IN: super squat pre-workout mobility sequence Super Squat Hip Sequence pre-workout, banded hip mobility, banded ankle mobility Longevity: 4 rounds for time, of 400 meter [...]

WARM UP: 2 rounds of: (40 double unders/40 lateral jumps/120 singles), 20 plank whips, 20 second handstand hold (nose & toes), 10 pushups (must be perfect, thighs/knees do not touch, elbows in, quick & explosive lockout) BUY IN: mobility rack mobiization, tricep smashing, forearm smashing: WATCH Episode 99 of Mobility WOD and practice front rack [...]

warmup: 20 walking lunges, 20 pullups, 20 perfect pushups, 20 knees-to-elbows, 10 kneel jumps BUY IN: 2 rounds of 15 triple-extension-and-shrug, 10 hang power snatch, 10 hang squat snatch, 10 snatch balance — FIRST ROUND w/PVC pipe, 2ND ROUND w/barbell. WOD: 1 rm snatch, 1 rm clean & jerk (20 minutes for each) CASH OUT: [...]

WARM UP / BUY IN: Run 200 m forward, 200 m backward, 15 box jumps / step ups, 15 burpees, 15 KB swings. Burgener warm up, skill review in a circle. Longevity: AMRAP in 15 minutes, of Hang power snatches at 50% of 1 RM snatch Do 8 GHD situps every 2 minutes Weight Loss: [...]