Yoga for Athletes at 5:30am & 6pm 1) 3 rounds not for time: 10 hand stand push ups 30 sec L-sit 30 double unders 2) 3 rounds: 30 sec max toes to bar 30 sec rest 30 sec max sit ups 60 sec rest Endurance WOD: Strength - Rotate between superman and hollow rock- 3 minutes Read more »

1) 5 rounds: 30sec on/60 off: max strict pull ups 2) Complete as many rounds as possible in 6 min of: 15 one arm kettlebell press (24/16 kg) 20 air squats Rest 3 min then Row 1,000m for time Endurance WOD (3+ hours before/after Performance): Run: off Tri: Swim - 3 (100m + 200m + 300m) rest Read more »

4 rounds for max reps of push ups: In 3 min complete Run 400m 30 double unders max push ups Rest 60 sec between rounds. Endurance: Run: Complete Performance WOD then rest 90 seconds and complete 2x 400m with 90 sec rest between Tri: Complete Performance WOD. Bike for 30 minutes - record distance traveled or Read more »

1) Back Squat: 3 x 5 reps (add 1 - 5 lbs to weight from last week) 2) 12 Deadlifts (185/135 lb) 30 wall balls (20/14lb) 8 Deadlifts 20 wall balls 4 Deadlifts 10 wall balls Endurance WOD Run: Off Tri: Off Read more »