Are you prepared for the unknown and unknowable? Let’s imagine, your building’s lift is not working. Are you prepared to climb the 3 story building with a bag of groceries??

We believe in general physical preparedness, to be ready for the unknown and unknowable, aka life and sports. Constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy.

PA Home WOD Briefing:

WOD:

Complete as many rounds as possible in 25 minutes of:

25 sumo deadlift high pulls

25 push-ups

25 thrusters

25 sit-ups

You can scale down the workout to your ability, a good option would be to reduce the number of reps or scale down the movement.

Scaling:

Complete as many rounds as possible in 15 minutes of:

15 sumo deadlift high pulls

15 push-ups

15 thrusters

15 sit-ups

Spend 10 to 15 with a warm-up, Follow below sequence 

AMRAP 7 min:

20 mountain climbers

10 Squat to stand (slow)

10 Push press

10 push-ups

10 Sumo deadlift

10 High Pull

10 Flutter kicks

Spend 10 min with Cool Down, follow below sequence 

1 min couch stretch

1 min butterfly stretch

1 min child pose

This is an example of our Workout of the day of this week. We provide a DAILY Workout of the day with Warm-up and Cooldown. Our daily training programs come with a video of each section as well as a coach’s briefing to help you scale the workout appropriately to your level. 

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