Tuesday 03/24/2026

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Strength
Shoulder Press
Build up to a 1RM Shoulder Press

WOD
"Red Sox"
Every 5:00 (3 sets)
75 Double Unders
25 Push Ups
50 Double Unders
15 Dumbbell Bench Press (50s/35s)

*Score is slowest set.

Tuesday 02/17/2026

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Accessory 
Gymnastics Open Prep (Bar Muscle Ups)
**Week 1 (Part 2): Bar Muscle Ups**
Level 1:
Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets.

-into

Part B: 12min EMOM: 
Min 1: 8 Bent Over Barbell Rows
Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest
to bar hold if 30 seconds is attainable) 
Min 3: 8-12 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute 

Level 2:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps 

-into-

Part B: 12 min EMOM: 
Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms 
Min 2: Rest minute 
Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 4: Rest minute 
Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the "3-position complex" 

Level 3:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps 

-into-

Part B: 12 min EMOM: 
Min 1: 12/9 Calorie Ski (or Row)
Min 2: 30 Second Max Bar Muscle Ups (cap of 6 per minute) 
Min 3: 12/9 Calorie Row
Min 4: 30 Second Max Bar Muscle Ups

WOD
"Figure Skating"
5 Rounds For Time:
21/16 Calorie Row
15 GHDs
9 Dumbbell Bench Press (70s/50s)

Thursday 1/8/2026

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Strength 
Deadlift 1x1
Build up to a 1RM Deadlift

WOD
"Good Shepherd"
Every 2:00 (6 sets)
12 Dumbbell Deadlifts (50s/35s)
12 Dumbbell Bench Press (50s/35s)
12 Box Jump Overs 20"
*Score is slowest set