Strength: Weightlifting (*m,w,f shift)
Conditioning: IWT-(Interval Weight Training) monostructural, gymnastics, weightlifting
Conditioning: Longer Cyclical and sports specific EMOMs
Strength: Powerlifting (*m,w,f shift)
Gymnastics: Skill development/progression EMOMs
Conditioning: Barbell Cycling and/or Gymnastics
Strength: Unilateral + Core (*m,w,f shift)
Conditioning: Benchmarks workouts (girl, hero, name, benchmark, open workouts)
Team/Partner WOD - Anything is up for grabs!
*m,w,f shift = these strength focuses will shift each week, for example: Weightlifting on Monday, Powerlifting on Wednesday, and Unilateral/Core on Friday for week 1, but for week 2 it might be: Powerlifting on Monday, Unilateral/Core on Wednesday, and Weightlifting on Friday.