Tuesday 10/15/2024

WOD
"Ben & Jerry’s"
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (Scale to V-Ups)
40ft Handstand Walk (Scale to 4 Wall Walks)
30/24 Calorie Air Bike
30 GHD Sit Ups (Scale to V-Ups)
30ft Handstand Walk (Scale 3 Wall Walks)
15/12 Calorie Air Bike
20 GHD Sit Ups (Scale to V-Ups)
20ft Handstand Walk (Scale to 2 Wall Walks)
Max Burpee to Bar (6in) in the remaining time.

 - 20 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then.

Accessory
"Mayhem Mini-Pump – Core"
4 rounds:
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets

 *Rest 1 minute between rounds

Tuesday 10/08/2024

Accessory
"Strict Handstand Push-ups: Week 6"
This is the final week of our strict handstand push-up gymnastic strength cycle. It's retest day!

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

**********

Continuing Homework: For any athlete who wishes to continue with their strict handstand push-up strength work to either achieve their first strict handstand push-up or to build strength in their current abilities, we suggest continuing with this homework, here: https://bit.ly/3zMW7cA

WOD
“The simple bare necessities”
Every 3:00 (8 sets)
Odd Sets: 20/16 Calorie Air Bike
Even Sets: 200m Run

*Score is slowest set

Tuesday 10/01/2024

Accessory
Strict Handstand Push-ups: Week 5
10 minute EMOM

Odd Minute:
Freedom: 30 seconds of Deficit Strict HSPU [45/25 plates]
Independence: 30 seconds of Deficit Strict Box HSPU [45/25 plates]
Liberty: 30 seconds of Pike HSPU or Push Ups

Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or belly to wall]
Independence: 30 seconds of Handstand Hold [back to wall]
Liberty: 30 seconds of Box Handstand Hold or High Plank Hold

WOD
"Wheel of Fortune"
2 Rounds For Time:
20/16 Calorie Row
20/16 Calorie Air Bike
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike

*30:00 Time Cap

Tuesday 09/24/2024

WOD
"Firestorm"
3 Rounds For Time:
15/11 Calorie Air Bike
11 Burpees over 12" block (or makeshift 12” structure)

Accessory
Strict Handstand Push-ups: Week 4
Every 2 minutes for 10 minutes complete:
[should have at least 45 seconds rest]

Freedom: 5-7 sets of Tempo HSPU - 3 seconds down + 3 seconds up
Independence: 5-7 sets of Tempo Box HSPU:  3 seconds down + 3 seconds up

Liberty:  5-7 sets of Tempo Push Ups (or Elevated Push Ups):  3 seconds down + 3 seconds up

From the 10-12 minute mark:
Max effort Wall Walks [to your comfort level of inversion].
Score is reps of the wall walks.