Tuesday 9/3/2024

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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

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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.

Saturday 2/24/2024

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WOD
"Coat of Many Colors"
5 sets For Reps
:45 on/:15 off
1. Air Bike Calories
2. Wall Walks
3. Air Bike Calories
4. Sandbag Cleans (100/70) Or Power Cleans (135/95)
5. Recovery Jog

* Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored.
** This will be an individual workout. If not enough bikes start someone on wall walks.