Wednesday 06/17/2026

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Accessory 
Gymnastics (Strict Dip/Push-up)
Gymnastics - Strict Dip/Push Up
**Warm-up (All Levels):**
Complete 2 rounds of:        
20 second Ring Support Hold
5 Box Dips,  5 Push Ups, or 5 second Plank Hold        
*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.
WORKOUT        
**Level 1**
6-8 minutes working up to max set of Incline Push Ups      
*Recommended rest would be about 60 seconds between attempts.        
Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body **Level 2:**
6-8 minutes working up to max set of Box Dips        
*Recommended rest would be about 60 seconds between attempts.        
Spend the first few rounds doing 1-3 Dips to warm up body               
**Level 3    **  
6-8 minutes working up to an unbroken set of max Strict Ring Dips        
*Recommended rest would be about 60 seconds between attempts.        
Spend the first few rounds doing 1-3 Ring Dips to warm up body

WOD
"SoFi Stadium"
For Time:
50 GHDs (Scales V-Ups)
-into-
7 Rounds
7 Strict Handstand Push Ups
49 Double Unders
-into-
50 GHDs (or V-Ups)

Tuesday 11/25/2025

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Accessory
Gymnastics - Handstand/Grip (Week 5)
9-minute EMOM: 40 seconds of work followed by 20 seconds of rest
Level 1:
Minute 1: Plank Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [25/15]
* Repeat until you reach 9 minutes
(plate hold: 10/7.5 kg)
Level 2:
Minute 1: Box Handstand Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [35/25]
* Repeat until you reach 9 minutes
(plate hold: 15/10 kg)
Level 3:
Minute 1: Handstand Plate Up/Downs
Minute 2: One Arm Dead Hang [20 seconds per arm]
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [45/35]
* Repeat until you reach 9 minutes
(plate hold: 20/15 kg)

WOD
"Roast Turkey"
7 Sets For Time:
15/12 Calorie Air Bike
12 Toes to Bar
9 Handstand Push Ups
-rest 1:00 between sets-

Thursday 4/24/2025

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Strength 
Max Rep Bench Press + Burn Out Set
Week 5:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
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
"Royal Tenenbaum"
3 sets For Time:
3-2-1
Rope Climbs (or 9-6-3 Strict Pull Ups)
8 Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-