FORCE(Tuesday) 1.Warm-up (10 mins) Stretch 3RDS 5 Ring Rows+10 Push Ups+15 Air Sqt 2.Lift(9 mins) Clean EMOM x9 4@80% of 1RM *If you do not know your 1RM you will build to a heavy 4RM over the EMOM 3.WOD (21mins) E3M21M 5 Pull Ups 10 Push ups 15 Squats 25 ... Continue Reading

Effort(Monday) 1.Warm Up (10 Mins) Stretch Crossover Symmetry WY Negative x10 Snow Angel x10 ATYT x10 2.Skill(6mins) Pistol EMOM x6 ALT Legs every EMOM 8/leg *Scale Height 3.WOD(15mins) For Time: 15 Single Arm KB Power Cleans (R) 70/50 30 single Arm KB Sq ... Continue Reading

Revive(Friday) Warm Up (10Mins) Stretch Crossover Symmetry WY Negative x12 Snow Angel x12 ATYT x12 Skill(9 mins) Handstand Push Up EMOM x9 Strict HSPU 5/4 *If can perform Strict HSPU, but can’t hit the desired reps. I will permit a max effort attemp ... Continue Reading

Utilization(Thursday) 1.Warm Up(10 mins) Stretch 2.Lift (20mins) Front Sqt Find Heavy 5 then, 1×20+@50% 3.WOD Track 5x400m Run Rest 1min b/w intervals 4.Injury Prevention Achilles 2RDS Calf Raises Straight Feet x25 Pigeon Toed x25 Splayed x25

Force(Tuesday) Warm Up (10 mins) Stretch 3Rds 5 Ring Row 10 Push ups 15 Sqt *Do not move quickly through these RDS they are meant to get you warm Lift (15Mins) Back Squat Find Heavy 3 then, 1×20+@50% *This means you must do 20 or more reps in a row w ... Continue Reading