Wednesday 4/16/2025

Accessory 
Gymnastics: Ring Dips
Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8... Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)

WOD
"Aerosmith"
For Time:
15/12 Calorie Air Bike
30 GHDs
30/24 Calorie Air Bike
30 GHDs
45/36 Calorie Air Bike
30 GHDs
60/48 Calorie Air Bike

Tuesday 4/1/2025

Strength 
Back Squat 1x20
Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below

WOD
"Dee Dee"
2:00 AMRAP (5 sets)
12/10 Calorie Air Bike
10 Front Squats 115#/85#
Max Bar Facing Burpees
-rest 2:00 between sets-
*Score is total burpees

Tuesday 3/25/2025

Strength 1
Power Clean + Hang Squat Clean + Push Jerk 1x3
Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-

Strength 2
Clean Grip Deadlift 3x3

WOD
"Numbuh Two"
For Time:
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women's Calories: 16-14-12-10-8-6)

Saturday 11/09/2024

WOD
"Grown Ups"
Teams of 2 For Time:
4 Rounds (each)
Partner 1:
40 Double Unders
20 Toes to Bar
20 Push Press 75#/55#
40 Double Unders
Partner 2:
Max Calorie Air Bike
-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.

*Score is time. For every calorie accumulated, subtract 1-second off time.
Example: 10:00 (workout time) - 100 calories (100) = 8:20 (score)