Monday 04/27/2026

Strength 
Back Squat 5x3
Every 2:00 x 5 sets
3 Back Squats @ 72–75% OR RPE 7-8

WOD
"LA Lakers"
10 Rounds For Time:
200m run
2 rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats

Monday 04/20/2026

Accessory 
Gymnastics (Handstand Walk)
**Level 1:**
9 min EMOM:
Min 1: 8-10 Pike HSPU Lift Offs - feet on box for those who can
Min 2: 15-30 Second Hollow Body Hold
Min 3: Rest minute
**Level 2:**
9 min EMOM:
Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second Hollow Body Rock
Min 3: Rest minute
**Level 3:**
9 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 30 Second Max GHD Sit Ups
Min 3: Rest minute

WOD
"Super Mario"
4 sets
4:00 AMRAP
400m Run
Max Rounds
10 Pull Ups
20 Push Up
30 Air Squats
-rest 2:00 between sets-
(Scored by total reps minus runs)

Thursday 06/11/2020

WOD
"Sleepy Hollow"
Tabata Intervals [8 Rounds of :20 Work + :10 Rest]:
1. Bike Calories
2. Single Dumbbell Strict Press (Alternate Arms Every Round)
3. Hollow Hold
4. Push-ups

*Complete All 8 Rounds at Each Station Before Advancing*