WODs

STRENGTH: Weighted Pull Ups x3x5 Weighted Ring Dips x3x5     STRENGTH & CONDITIONING WOD: “Grace” 30[…]

STRENGTH: 4 sets of 7/13 (FS/BS) @ 65% of 1RM Front Squat   STRENGTH & CONDITIONING WOD:[…]

Rest Day   ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of[…]

GYMNASTIC focus: for QUALITY Shoulder Rehab/Prehab PRACTICE for 20 minutes: Freestanding Kick Up to Handstand Cartwheel Try[…]

STRENGTH: Front Squat   STRENGTH & CONDITIONING WOD: 10 min EMOM 2 Deadlifts 135/95# 2 Hang Cleans[…]

OLY LIFT FOCUS Power Clean 3-3-3-3-3 Focus here is on stringing reps together. Add weight each set.[…]

STRENGTH: Front Squat   STRENGTH & CONDITIONING WOD: 5 min AMRAP 3 MU 21 Double Under Rest[…]