Friday 11/28/2025

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Accessory 
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

WOD
""Big Steve""
Teams of 2
20:00 AMRAP
5 rounds (each):
20/15 Calorie Row
20 V-Ups
One partner starts on rower, one starts on V-Ups. Switch when reps are completed.
-into-
Max reps Bench Press 155#/95# in remaining time.
*Partner must dead hang from the pull up bar while the other partner benches

Thursday 6/26/2025

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Accessory
Gymnastics: Handstand Push-ups
Every 90 seconds for 5 rounds (7:30 total)
Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box
Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups
Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups
** After completing each max set, rest for the remainder of the 90 seconds.

WOD
"Dallas Flash"
2 Rounds For Time:
12 Bench Press  135#/85#
12 GHD Sit Ups
-@5:00-
24 Bench Press  135#/85#
24 GHD Sit Ups
-@10:00-
24 GHD Sit Ups (Or V-Ups)
24 Bench Press  (135/85)
-@15:00-
2 Rounds
12 GHD Sit Ups
12 Bench Press  135#/85#
*Score is total time of all rounds

Thursday 06/19/2025

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WOD
"Hammerheads"
Every 2:00 (14:00)
200/175m Row
3 Power Cleans + 3 Push Jerks (50-60%)
*Score is slowest set.

Strength
“Shock Method”
3 sets: 
6 Bench Press (Heavy) 
12 Push-ups 
25 Bench Dumbbell Fly (light) 

-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.