Wednesday 05/07/2025

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Accessory Option 1
Gymnastics: Rope Climbs
Strength Option - 8 minute EMOM
Level 1:
Odd Minute: 4-6 Assisted Chin Ups
Even Minute: 2-4 Rope Pull to Stand

Level 2: 
Odd Minute: 3-5 Chin Ups
Even Minute: 5-6 Rope Pull to Stand

Level 3:
Odd Minute: 4-6 L Chin Ups [keep legs in L position]
Even Minute: 2-3 Rope Climbs

Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute EMOM. Alternate between 1 Legless Rope Climb & 3 standard Rope Climbs for the odd minute, perform 40 double-unders for the even minute.
Minute 1: 1 Legless Rope Climb
Minute 2: 40 double-unders
Minute 3: 3 Rope Climbs (not legless)
Minute 4: 40 double-unders
Minute 5: 1 Legless Rope Climb etc…

Accessory Option 2
Gymnastics: Strict Pull-ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Banded Lat Pull Downs

Level 2: 
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Banded Lat Pull Downs

Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 5 unbroken weighted]

Even Minute: 20 Banded Lat Pull Downs

WOD
"Cal Naughton Jr"
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-

*Score is total meters in 14:00

Monday 05/05/2025

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Strength
Back Squat 1x20
Week 7: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

WOD
"Ricky Bobby"
Every 7:00 (3 sets)
300m Run

-into-

2 rounds
5 Pull Ups
10 Push Ups
15 Air Squats

-into-

300m Run

*Score is slowest set