Wednesday 4/16/2025

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Accessory 
Gymnastics: Ring Dips
Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8... Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)

WOD
"Aerosmith"
For Time:
15/12 Calorie Air Bike
30 GHDs
30/24 Calorie Air Bike
30 GHDs
45/36 Calorie Air Bike
30 GHDs
60/48 Calorie Air Bike

Tuesday 4/15/2025

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Strength 
Back Squat 1x20
Week 4: 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
"Rolling Stones"
5 rounds For Time:::
10 Right Arm Dumbbell Cleans 70#/50#
10 Left Arm Dumbbell Cleans 70#/50#
20 Wall Balls 20#/14#