

WODs Week of 1/30
Monday: Focus: Front Squat – Pause (25 min) **3 second pause in the bottom of the squat **Athletes will have 25min to find 3...


WODS Week 1/23
Monday: Focus: 1 Rep MAX Back Squat (30 min) **Make sure athletes either have a spot or are comfortable bailing WOD: 3 Rounds for Time:...
WODS Week of 1/16
Monday: Focus: Over Head Squats (25min) **Have athletes spend 10-15min finding 5 rep max Then: 3 drop sets of 5 reps at 90%, 85%...


WODS Week if 1/9
Monday: Focus: 20rep Back Squat + 5lb’s (25-30min) **After each successful completion of 20 reps the athletes will add 5lb’s the...


WODS Week of 1/2
Monday: Focus: 20rep Back Squat + 5lb’s (25-30min) **After each successful completion of 20 reps the athletes will add 5lb’s the next...