Effort(Monday) 1. Warm Up Stretch Crossover Symmetry 2. Skill Pistols EMOM x6 8/Leg 3. WOD 4RFT 10 DB S20-R 70/50 10 Pull Ups 10 DB S2O-L 4. Injury Prevention Lats Bent over Rows x10/arm Plate Front Raises x10

Hi-Performance(Wednesday) 1. Warm Up Stretch Crossover Symmetry 2. Skill Pull Up/Ring Dip/Bar or Ring Muscle Up EMOM x11 Min 1-6 Min 2-4 Min 3-5 Min 4-Rest 3. WOD For Time: 100 Double Unders 50 Push ups 100 Double Unders 50 Sit Ups 100 Double Unders 50 Ai ... Continue Reading

Force(Tuesday) 1. Warm Up Stretch 3RDS 5 Ring Rows 10 Push Ups 15 Air Sqts 2. Lift Back Squat Find heavy 3 then, 1×24@50% 3. WOD 4RFT 18 Goblet Sqts 70/55 12 KB Swings 6 Burpee 4. Injury Prevention Shoulder Mid-line 2RDS DB Press x12/arm Waiter Carry ... Continue Reading

Effort(Monday) 1. Warm Up Stretch Crossover Symmetry 2. Skill Pistols EMOM x6 8/Leg 3. WOD 3RDS 9 S20 @185/125 200m Run 18 T2B 4. Injury Prevention Lats Bent over Rows x10/arm Front Raises

Utilization(Thursday) 1. Warm Up Stretch 2. Lift Front Squat Find Heavy 5 then, 1×22+@50% 3.WOD Track 6x400m Run Rest 1min b/w Intervals 4. Injury Prevention 2rds Straight x35 Pigeon x35 Splay x35