Wednesday 4/2/2025

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WOD
"Manark
For Time:
5x50ft Shuttle Runs
10 Box Jump Overs 30"/24"
20 Kettlebell Swings 55#/35#
6x50ft Shuttle Runs
12 Box Jump Overs 30"/24"
24 Kettlebell Swings 55#/35#
7x50ft Shuttle Runs
14 Box Jump Overs 30"/24"
28 Kettlebell Swings 55#/35#
8x50ft Shuttle Runs
16 Box Jump Overs 30"/24"
32 Kettlebell Swings 55#/35#
* Each shuttle run rep is 25 feet down + 25 feet back.

Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps

Friday 3/28/2025

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WOD 
"Numbuh Four"
For Time:
10 Squat Snatch 155#/105#
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch 155#/105#
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch 155#/105#

Accessory 1
Gymnastics: Rope Climbs
Strength Option - EMOM8:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig or Ring Rows
Even Minute: 10 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 4-6  Chin Ups on Rig
Even Minute: 3 Rope Pull to Stand
Level 3:
Odd Minute: 6-8  Chin Ups on Rig
Even Minute: 2 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM [ADD 1 Rope Climb Each Round until you can’t add, max of 8 minutes]
Odd: 1, 2, 3, 4 Rope Climbs
Even: 15 Kipping Pull Ups

Accessory 2
Gymnastics: Strict Pull-ups
Strength Option - EMOM6:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6  Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8  Chin Ups on Rig
Even Minute: 5-7 Strict Pull Ups
Conditioning Option
Criteria to be able to do this option: Can do 5-7 Strict Pull Ups in a Row
Minute 1: 3 Burpee Pull Ups INTO 2 Strict Pull Ups
Minute 2: 3 Burpee Pull Ups INTO 3 Strict Pull Ups
Minute 3: 3 Burpee Pull Ups INTO 4 Strict Pull Ups…
* Continue adding one strict pull-up each minute until minute 6. If you fail, repeat the previous minute until 6 minutes are complete.

Tuesday 12/10/2024

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Accessory 
Gymnastics: Kipping HSPU
Today we are focusing on efficiency in kipping handstand push-ups.
6 min skill review followed by:
5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*
* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).

WOD
"Ciabatta"
5 Rounds For Time:
15 GHD Sit Ups (Scale V-Ups)
10 Deadlifts 225#/155#
5x50ft Shuttle Runs
- Each shuttle run rep is 25 feet down + 25 feet back -
*20:00 Time Cap