Wednesday 4/30/2025

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Strength 
Mayhem Mini-Pump – Glutes
3-4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

WOD
"Midline March"
3 Rounds For Time:
30 GHDs
100ft Single Arm Overhead Walking Lunge 503/35#
50ft Handstand Walk (Scale 5 Wall Walks)

Tuesday 4/29/2025

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Accessory 
Gymnastics: Ring Dips
Strength Option
6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Ups
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP [Score is total Ring Dips]
Max Unbroken Strict Ring Dips
12/10 Calories Row

WOD
"Event 5"
For Time"
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike

Monday 4/28/2025

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Strength 
Back Squat 1x20
Week 6: 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
"Event 1"
3 rounds For Time:
400m Run
20 Burpee Box Get Overs 30"/24"
40 Single Dumbbell Squats 50#/35#