Monday 3/31/2025

Accessory 
Gymnastics: Ring Dips
Strength Option:
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total)
Level 1: Elevated Push Ups / Plank Hold on Elbows
Level 2: Box Dips [between boxes] / Ring Support Hold
Level 3: Ring Dips / Ring Support Hold
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10... Strict Ring Dips
6 Burpees
* Continue adding 2 strict ring dips each round

WOD 
"Dexter"
For Time:
10 Rounds
35 Double Unders
7 Toes to Bar
2 Wall Walks

Thursday 3/27/2025

Strength 
Max Rep Bench Press + Burn Out Set
Week 1:
Max Rep Bench Press @50-60% of 1RM (based on the chart below)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

WOD
"Knightbrace"
5 Rounds
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest
*Score is total reps

Monday 07/10/2023

WOD
"Mozzarella"
Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks 135#/95#
Minute 2: 15 Wall Balls 20#/14#
Minute 3: 50 Double Under

*Score is reps completed in all minutes. Max score is 497

Strength
4 sets at RPE 8:
10 DB Snow Angel Raise
15-20 reps (each side) Single Leg Calf Raise
Rest 1:00-1:30 b/t sets

Score weight used for the Snow Angels. Add calf raise weight to comments, if weighted.

Wednesday 08/24/2022

WOD
Happy Birthday Niehoffs
"Team Filthy Fifty"
In Teams of 2, For time:
50 Box jump 24"/20"
50 Jumping pull-ups
50 Kettlebell swings 35#/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 45#/35#
50 Back extensions
50 Wall balls 20#/14#
50 Burpees
50 Double unders

*Break Up work however you see fit.