People with the proper introduction to the movements are able to get momentum faster, achieve better results and are more successful in achieving their goals…
Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!
We offer 3 different ways for you to accomplish this. All achieve a similar result, but are drastically different. Come see for yourself what makes us the best at what we do!
Crossover Symmetry “Activation” – partner up and hit some shoulder circles/rotations between sets
Banded Overhead/Lats Stretch
WOD A) 15 min AMRAP:
Adv: Max effort set of ring muscle ups (2-3 quick singles if you can’t link them)
Int: Max Ring Pullups
Beg: 20-30 secs chin over ring over bar hold
*Score you total reps or time accumulated + progression
WOD B) Alt. EMOM x 15 min (5 sets each):
1) Strict Handstand Pushup (choose a rep scheme you can maintain)
2) 20-50 Double Unders
3) 20-30 secs Hollow Rock or Hold
Int: 8-12 secs hold at lowest point before failure
Beg: Handstand Hold or Pike Pushup – choose what you want to work on today