Complete your Oak strength depending on whatever day you left off. Then pair up and complete 7 banded runs each. For these, you’ll wrap a green (or two blue) band around the runners waist and “hold” them back as they run across the gym. Create enough tension that they have to lean forward and make quick steps, taking about 4-6 steps per mat. The runner should have to fight to get down the gym, but not be completely exhausted by the end. Here’s a video from CF Football explaining the banded sprint:  Strength Oak Strong (Day 4) Conditioning 7 x Banded SprintRead more

Clean and jerks can be full or power cleans with a push press, push jerk, or split jerk as acceptable ways to get the bar overhead. (i.e. Grace style) To scale muscle-ups, do a 1:1 or 2:1 ratio of pull-ups and dips, depending on your proficiency in either movement. Scale for toes through rings should be V-ups or sit-ups. 5 rounds for time: 5 clean and jerks, 165/110# 5 muscle-ups 10 toes through ringsRead more

Work in teams of 2 alternating back and forth between the 3 movements.  Partner A completes a two hundred meter run then partner B follows.  Partner A completes 21 burpees then partner B completes 21 burpees.  Finally partner A completes 12 dead lifts and partner B completes 12 dead lifts, then you repeat for 2 additional rounds (total of 3) In Teams of 2 – A:B Format 3 Rounds for Time of 200M Run 21 Burpees 12 Dead lifts (225/155)Read more

Today we have a moderate length chipper style WOD. Athletes will start with a 1000M row as a buy in, once that is completed move through each movement completing all reps before heading to the next one. Scale toes to bar to knee raises, V-ups or sit-ups, but keep moving! The WOD ends with an all out 400M sprint, give it everything you have left. If its dark out, feel free to run this as (2) 200M runs. Buy In 1000M Row 25 Toes to Bar 25 Box Jumps 25 Thrusters (45/33) 25 Push-ups 25 Sit-ups 400M RunRead more

Complete Daily OAK training today. Conditioning is a couplet of KB swings and wall balls sandwiched between double unders.  Scale appropiately so that you can finish under the 9 minute cap. Strength OAK Strong Conditioning With a 9 minute cap 50 Double Unders 21-15-9 Kettlebell Swings(55/35) Wall Balls (20/14) 50 Double UndersRead more