Thursday 09/24/2026

Strength 
ON A 8:00 CLOCK...
Low Ring or Low Bar Muscle Transition Work
Freedom (Advanced) - Low Ring Muscle Up Transition + Strict Dip
Independence (Intermediate)  - Low Ring Muscle Up + Kipping/Jumping Ring Dip
Liberty (Beginner) - Low Ring/Bar Muscle Up Transition + Jumping Dip

WOD
FOR TIME
60-40-20-40-60
Calorie Air Bike
Complete 20 Box Step-Overs 24"/20" After Every Set
(Women's Calories: 48-32-16-32-48)

ninfa quequep

Tuesday 04/14/2026

Strength 
Clean Pull + Hang Clean + Front Squat 6x3
Every 2:00 × 6 sets
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7

WOD
"VW Beetle"
4 sets
3:00 AMRAP
20 Box Step Overs 20"
10 Deadlifts 155#/105#
-rest 1:00 between sets-
* Start where you left off each time
(Scored by Rounds + Reps)