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

High Performance(Wednesday) 1.Warm Up Stretch Crossover Symmetry Wy Negative x10 Snow Angel x10 ATYT x10 2.Skill Pull Up/Ring Dip/Ring or Bar Muscle Up EMOM x11 Min 1-6 Min 2-4 Min 3-5 Min 4-Rest 3.WOD 2RFT w/Partner 10 Full Cleans 185/125 50 T2B 1000m Ro ... Continue Reading

Revive(Friday) 1.Warm Up Stretch Crossover Symmetry WY Negative x10 Snow Angel x10 ATYT x10 2. Skill HSPU EMOM x9 Strict HSPU x5/4 *If you do not have strict HSPU you will perform the following: Tabata HS Hold Side Plank 3. WOD 3RDS 15 Thrusters 95/65 15 ... Continue Reading

Revive(Friday) 1.Warm Up Stretch Crossover Symmetry WY Negative x10 Snow Angel x10 ATYT x10 2. Skill HSPU EMOM x9 Strict HSPU x7/6 *If you do not have strict HSPU you will perform the following: Tabata HS Hold Side Plank 3. WOD E4M16Mins 21 Hang Power Cle ... Continue Reading

Utilization(Thursday) 1.Warm Up Stretch 2. Lift Front Squat Find Heavy 5 then, 1×21+ @50% 3.WOD Track 3x800m Run Rest 1.5 mins 4. Injury Prevention Achilles 2RDS Toes Straight x25 Pigeon Toed x25