Tuesday 11/19/2024

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Strength 
Hang Squat Clean + Push Press 1x2
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
* Complete each complex unbroken. Rest 1:30 sets.

WOD
"Bowser’s Castle"
5 Rounds For Time:
15 Dumbbell Power Cleans (50s/35s)
15 Dumbbell Bench Press (50s/35s)

*15:00 Time Cap

Friday 11/17/2023

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WOD
"Open 17.2"
17.2
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50s/35s)

Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50s/35s)

Accessory
"Mayhem Mini-Pump –Leg Day"
4 Rounds

10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 2 min between rounds-

Monday 02/08/2021

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Extended Warm Up
3 SETS FOR QUALITY
:30 Bar Hang
:30 Handstand Hold (against wall)
10 Kip Swings
3-5 HSPU Negatives* (sub seated double dumbbell OH hold)

*Reset between reps. No Push-Up on HSPU.

WOD
AMRAP x 8 MINUTES
8 Toes to Bar 
8 Handstand Push-Ups
8 DB Power Cleans 50#/35#

-Rest 1:00-

AMRAP x 6 MINUTES
6 Toes to Bar 
6 Handstand Push-Ups
8 DB Power Cleans 50#/35#

-Rest 1:00-

AMRAP x 4 MINUTES
4 Toes to Bar 
4 Handstand Push-Ups
8 DB Power Cleans 50#/35#

(Score is Rounds + Reps)
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press