Friday 12/13/2024

WOD 
"Pumpernickel"
For Time:
100ft Single Dumbbell Walking Lunge 50#/35#
5 Wall Walks (Rx+ 50ft Handstand Walk)
25 Toes to Bar
100ft Single Dumbbell Walking Lunge 50#/35#
10 Wall Walks (Rx+ 100ft Handstand Walk)
50 Toes to Bar
100ft Single Dumbbell Walking Lunge 50#/35#
* The dumbbell can be held on the shoulders, in the "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging.

Accessory 
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Thursday 12/5/2024

WOD 
“Lightbulb!”
15:00 AMRAP
Row 250m
1-2-3-4-5-6. . .
Wall Walks
*Row is equal to 5 reps (1 rep = 50m)

Accessory 
Mayhem Mini-Pump – Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight–maintain control and quality RPE 7
-rest 30 seconds-
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
* 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.

Tuesday 9/3/2024

Accessory 
Strict Handstand Push-ups: Week 1
6 Week Handstand Push-up Strength Cycle

During this gymnastics cycle, we will be focusing on improving your strict handstand push-up strength. Whether you have a goal to eventually get your first strict handstand push-up, or are already there and want to get stronger, this cycle will work for you!

Week 1: Baseline Test

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

WOD
"Blizzard"
20:00 AMRAP
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (50#/35#)(24”/20”)

Thursday 7/18/2024

WOD
"Cinnamon-Sugar"
For Time:
100ft Wall Ball Lunge 20#/14#
50 Hang Wall Ball Cleans 20#/14#
100ft Wall Ball Lunge 20#/14#
10 Wall Walks
100ft Wall Ball Lunge 20#/14#
50 Hang Wall Ball Cleans 20#/14#
100ft Wall Ball Lunge 20#/14#

*The ball can be held any way for the lunges. The cleans are hang squat cleans.

Accessory 
Strength Complex
Every 2:00 for 5 sets, building in weight:
3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead
* Complex should be completed unbroken.