Tuesday 1/14/2025

WOD
"Jane Porter"
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max Shuttle Runs
-3:00 rest-
3:00 Max Calorie Air Bike
-Each shuttle run rep is 25 feet down + 25 feet back.
*Score is all shuttle runs and calories

Accessory 
Gymnastics: Strict Handstand Push-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option:
EMOM 10:
Odd:
Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)
Level 2: 5 handstand push-up controlled negatives with feet or knees on a box
Level 3: 5 seated strict dumbbell presses
Even: Rest
Athletes should be able to control the descent of each rep for 2-3 seconds. If unable to maintain the control in later sets, they should switch to level 2 or 3.
Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks

Thursday 12/19/2024

WOD
"Imagination Land"
Teams of 2 For Time:
5 Rounds (each)
P1: 15 Dumbbell Bench Press (50s/35s)
P2: 15/12 Calorie Air Bike
*Both partners work at the same time and switch when both are completed
-straight into-
3:00 AMRAP
Max Bar Muscle-ups (Scale Kipping Chest to Bar) in the remaining time between partners. One partner works at a time.
* Score 1 is time after the 5 rounds are compete (before the muscle ups).
*Score 2 is the total Muscle Ups

Mayhem Mini-Pump – Upper Body Posterior
3-4 Rounds, time permitting
12 Double DB Prone Row (Or Double DB Bent Over Row) @ moderate weight – maintain quality
-rest 30 seconds-
10 Tricep Kickbacks/side @ moderate weight – maintain quality
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Thursday 12/12/2024

Strength 
“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 4 sets.

WOD
"Focaccia"
Teams of 2 For Time:
5 sets (each/1:1)
30/24 Calorie Air Bike
The goal is to complete each set in under 2 minutes. In set one, consider stopping at 1:30 and setting that as your calorie goal for all sets, if you don't think you'll reach 30/24 each round.

Monday 12/2/2024

Strength 
Clean Deadlift + Hang Power Clean 6x6
6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-

WOD
"Despicable Me"
3 Rounds For Time:
12/10 Calorie Air Bike
9 Clean and Jerks 95#/65# (Masters Rx - 65#/45#)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks 135#/95# (Masters Rx - 95#/65#)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks 185#/125# (Masters Rx - 125#/85#)
** There is a 6 minute time cap in each section.