Friday 10/31/2025

Accessory 
Gymnastics - Handstand/Grip (Week 1)
Week 1: 8 minute EMOM: 40 seconds of work followed by 20 seconds of rest
Level 1:
Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds]
Level 2:
Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds]
Level 3:
Odd minute: 2 box pike to hollow walk outs  + hold at top of last box pike
Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for 20-30 seconds]

WOD
"Orange and Black"
8:00 AMRAP
50 Power Cleans 135#/95#
Max Bar Facing Burpees
*The goal is to finish the power cleans in 5 minutes or less.

Tuesday 08/19/2025

WOD
"Earnhardt"
3 Sets For Time:
3 Rounds
10 Power Cleans 115#/85#
12 GHDs (Scale V-Ups)
--rest 3:00 between sets-

Accessory
Mayhem Mini-Pump – Upper Body Posterior
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-

Thursday 06/19/2025

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.

Monday 6/9/2025

Strength 
Community Cup Workout # 3
In 20 minutes, establish:
1-rep-max hang power clean
1-rep-max front squat

WOD
Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls 20#/14#
Rotate every time the other partner completes the wall balls. Score is total calories on the rower.