Tuesday 12/9/2025

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WOD
"Mill Avenue"
15:00 AMRAP
3 Wall Walks
12 Dumbbell Bench Press (50s/35s)
15 Abmat Sit Ups
(Score is rounds + reps)

Accessory 
Gymnastics - Handstand/Grip (Week 7)
8-minute EMOM
Level 1:
Odd minute: 30 seconds of elbow plank hold
Even minute: 7-10 Ring Rows
Level 2:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 1 Rope Climbs (sub 6-8 Strict Chin Ups, if needed)
Level 3:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 2 Rope Climbs (sub 10 Strict Chin Ups, if needed)

Saturday 9/6/2025

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WOD
"Flashover"
For Time:
Teams of 2
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Box Jump Overs 20"
100ft Farmer Carry (50s/35s)
10 Box Jump Overs 20"
-into-
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Dumbbell Bench Press (50s/35s)
10 Pull Ups
10 Dumbbell Bench Press (50s/35s)
-into-
100/80 Calorie Machine

Thursday 8/7/2025

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WOD
"Erie Canal"
For Time:
21-15-9-9
Calorie Row
Dumbbell Bench Press (2x35/25)
-rest 5:00-
21-15-9-9
Calorie Row
Bench Press 95#/55#
*Female Calories: 16-12-8-8

Strength 
Mayhem Mini-Pump –Upper Body Anterior
3-4 Rounds
10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.