Sample Week Of Workouts

Monday
WM: 10 Back Squats at 225/185# for 4 Rounds then Run/Row 5k for Time

Tuesday
GW: 21-15-9 Handstand Push-Ups and 225# Deadlifts for Time

Wednesday
MGW: Run 400m/15 Pull-Ups/12 Thrusters at 50% Bodyweight, 20 Minutes as many rounds as possible

Thursday
G: Practice Handstands/Kipping/L-Sit for 45 min

Friday
WGM: 15 Front Squats at 135/95#/15 Push-Ups/Row 500m, 20 Minutes as many rounds as possible

G = Gymnastics (bodyweight exercises)
M = Monostructural (metabolic conditioning)
W = Weightlifting (power lifting, Olympic lifts)

WHY DO WE STRUCTURE OUR WODS THIS WAY?

Designing constantly varied programming takes organization and thought. This means we systematically insert rest and breaks during the week so that your body does not break down. It helps in recovery between workouts and helps our athletes make progress in the right direction.

We strongly believe technique lays the foundation in which our athletes can move more efficiently and safely. If we coach and correct technique over time, then the athlete will adapt, causing the natural mechanics of the body to take over. We are serious about programming, and our community makes it fun.