Monday 3/31/2025

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Accessory 
Gymnastics: Ring Dips
Strength Option:
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total)
Level 1: Elevated Push Ups / Plank Hold on Elbows
Level 2: Box Dips [between boxes] / Ring Support Hold
Level 3: Ring Dips / Ring Support Hold
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10... Strict Ring Dips
6 Burpees
* Continue adding 2 strict ring dips each round

WOD 
"Dexter"
For Time:
10 Rounds
35 Double Unders
7 Toes to Bar
2 Wall Walks

Monday 3/17/2025

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WOD
"Galway"
Every 12:00 (2 sets)
3 rounds
24 Wall Balls 20#/14#
12 Toes to Bar
6 Clean and Jerks 135#/95#
*if you finish before the 12:00 mark then rest the remaining time.
**Score is total score for both sets.

Accessory 
Mayhem Mini-Pump –Leg Day
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each 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.

Saturday 11/09/2024

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WOD
"Grown Ups"
Teams of 2 For Time:
4 Rounds (each)
Partner 1:
40 Double Unders
20 Toes to Bar
20 Push Press 75#/55#
40 Double Unders
Partner 2:
Max Calorie Air Bike
-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.

*Score is time. For every calorie accumulated, subtract 1-second off time.
Example: 10:00 (workout time) - 100 calories (100) = 8:20 (score)