Thursday 11/21/2024

Accessory 
Bar Muscle Ups: Week 6
Warm-up skill work: review common faults shown in this video - https://bit.ly/48MUKaT

- Then, 8-minute EMOM:

Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold

Independence:
Even Minute:  5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position

Liberty:
Even MInute:  9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups

Score is reps of the Even Minute movement

WOD
"Baby Park"
3 sets (Every 7:00)
15-12-9
Calorie Air Bike
60-48-36
Double Unders
-Womens Calories: 12-10-8

*Score is total time

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)

Monday 10/28/2024

Strength 
Back Squat 4x4
4 sets x 4 Back Squats (85%)
-Complete a set every 2:30-

WOD
"Monster Mash"
2 Sets For Time:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) 50#/35#
50ft Single Dumbbell Walking Lunge 50#/35#
36 Double Unders
-rest 3:00 between sets-
*16:00 Time Cap

Saturday 10/12/2024

WOD
"Bagheera the Panther"
4 Sets: (1 set every 12 minutes. Athletes have up until the 12 minute mark to rest if set is completed before 12 minutes)
Partner 1: 10x50ft Shuttle Run
Partner 2: 20 GHD Sit Ups  (Or V-Ups)

-straight into-

Partner 1: 10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
Partner 2: 250/200m Row

-straight into-

Partner 1: 8 Burpee Pull Ups
Partner 2: 70 Double Unders

*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements

**Score is total time of all 4 sets