Thursday 12/12/2024

Strength 
“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 4 sets.

WOD
"Focaccia"
Teams of 2 For Time:
5 sets (each/1:1)
30/24 Calorie Air Bike
The goal is to complete each set in under 2 minutes. In set one, consider stopping at 1:30 and setting that as your calorie goal for all sets, if you don't think you'll reach 30/24 each round.

Wednesday 12/11/2024

WOD 
"Pita"
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps 24"/20"
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-

Accessory 
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps

Tuesday 12/10/2024

Accessory 
Gymnastics: Kipping HSPU
Today we are focusing on efficiency in kipping handstand push-ups.
6 min skill review followed by:
5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*
* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).

WOD
"Ciabatta"
5 Rounds For Time:
15 GHD Sit Ups (Scale V-Ups)
10 Deadlifts 225#/155#
5x50ft Shuttle Runs
- Each shuttle run rep is 25 feet down + 25 feet back -
*20:00 Time Cap

Monday 12/9/2024

Strength 
5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.

WOD
"Sourdough"
3 sets (Every 7:00)
2 Rope Climbs (Scale 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats 95#/65#
12/10 Calorie Row
*Score is slowest set. No Rx if you get 7 minutes on any sets