Daily WODs

Friday, Week One (Accumulation Phase Eccentric Isometric Contrast (25 min): A) Upper Body Dynamic Functional Warm-Up (3 Min): Complete as many reps as possible for each exercise in 30 seconds [...]

Thursday, Week One (Accumulation Phase) Intra-Set Contrast Loading Method (25 min): A) Warm-Up (9 min): Complete one set every 90 seconds for 9 minutes (6 sets) complete 1-3 repetitions of [...]

Wednesday, Week One (Accumulation Phase) 5-10-20 Tri-Set Method (25 min): A) E2MOM (4 min): Every 2 minutes, on the minute for 4 minutes (2 sets) complete 3-6 repetitions of the [...]

Tuesday, Week One (Accumulation Phase Eccentric Isometric Contrast (25 min): A) Lower Body Dynamic Functional Warm-Up (3 Min): Complete as many reps as possible of each exercise in 30 seconds [...]

Monday, Week One (Accumulation Phase) Intra-Set Contrast Loading Method (25 min): A) EMOM (9 min): Complete one set every 90 seconds for 9 minutes (6 sets) complete 1-3 repetitions of [...]

Saturday, Week Three, Dynamic Effort Upper Body- Part A (25 min): A) The Push-Jerk Warm-Up (3 Min): With and empty or lightly loaded barbell, perform as many reps as possible [...]

Friday, Week Three, Dynamic Effort Lower Body - Part A (25 min): A) The Clean and Snatch Warm-Up (6 Min): With an empty barbell perform as many reps as possible [...]

Thursday, Week Three, Upper Body - Part A (25 min): A) Upper Body Dynamic Functional Warm-Up (3 Min): Complete as many reps as possible for each exercise in 30 seconds [...]

Wednesday, Week Three, Lower Body - Part A (25 min): A) Upper Body Dynamic Functional Warm-Up (3 Min): Complete as many reps as possible for each exercise in 30 seconds [...]

Tuesday, Week Three, Max Effort Upper Body - Part A (25 min): A) Upper Body Soft Tissue Warm-Up (4 Min): Hold for up to 60 seconds with maximal pain tolerance [...]