Tuesday 8/13/2024

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Strength 
Deadlift for load:
 #1: 10 reps @ 65%
 #2: 5 reps @ 75%
 #3: 3 reps @ 85%
 #4: 1+ reps @ 95%

On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

WOD 
"The Little Rascals"
3 rounds For Time:
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatch 50#/35#
9 Burpee Over Dumbbell

-Rest until 12:00-

For Time:
45/36 Calorie Air Bike
36 Alternating Dumbbell Snatch 50#/35#
27 Burpee Over Dumbbell

*Score will be 2 different times.

Wednesday 2/21/2024

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Strength 
Back Squat
10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Gymnastics 
Toes to Bar (Day 1)
We're going to take 8-10 minutes to practice Toes to Bar and work on efficiency as we prepare for the workout ahead.

Cue 1: Begin right under the rig with a jump
Cue 2: Get a "meaty palm grip" for better control
Cue 3: Tension in shoulders and upper back and pulling rig DOWN is key
Cue 4: Get heels back and down fast to start the next rep.

Now go show your skills in the workout!

WOD
"Count ‘Em"
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk 50#/35#
12 Burpee Over Dumbbell
10 Toes to Bar