Tuesday 10/08/2024

Accessory
"Strict Handstand Push-ups: Week 6"
This is the final week of our strict handstand push-up gymnastic strength cycle. It's retest day!

Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups

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Continuing Homework: For any athlete who wishes to continue with their strict handstand push-up strength work to either achieve their first strict handstand push-up or to build strength in their current abilities, we suggest continuing with this homework, here: https://bit.ly/3zMW7cA

WOD
“The simple bare necessities”
Every 3:00 (8 sets)
Odd Sets: 20/16 Calorie Air Bike
Even Sets: 200m Run

*Score is slowest set

Friday 09/27/2024

WOD
"Track and Field"
For time:
1600m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry 70#/50#
75 yard sprint
75 yard Any Object Carry 70#/50#
100 yard sprint

Accessory           
"Mayhem Mini-Pump – Glutes and Core"
3 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7

*Rest 2 minutes b/t rounds

Wednesday 09/25/2024

WOD
"Dickies Triplet"
5 Rounds For Time:
200m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch 70#/50#

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

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min b/t rounds-

Thursday 8/22/2024

WOD
"F1 Teams"
For Time:
200m Run
30 Wall Ball V-Ups 20#/14#
200m Run
20 Power Cleans 115#/80#
200m Run
10 Wall Walks
200m Run
20 Power Cleans 115#/80#
200m Run
30 Wall Ball V-Ups 20#/14#
200m Run

Accessory 
"Strict Pull-ups: Week 5"
Partner up for some fun!

Freedom:
4 sets x 3 reps of Weighted Strict Pull Ups
[Go up in weight each round]
-rest at least 90 seconds between sets (one partner works while the other completes a set)

Independence:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets- (one partner works while the other completes a set)

Liberty:
4 sets x 4 reps of  Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets- (one partner works while the other completes a set)