Tuesday 11/4/2025

Strength 
Shoulder Press 5x8
5 sets
8 Shoulder Press
-build across sets by feel-

WOD
"The Dons"
For Time:
100 Bench Press 115#/80#
-Every time you break perform 15/12 Calorie Air Bike

Wednesday 05/29/2024

Strength
Shoulder Press 3x12
3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-

WOD
“Arlington”
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Get Overs 30"/24"
15/12 Calorie Row

*Score is slowest set.

Thursday 1/4/2024

Strength
Shoulder Press 4x10
4x10 Shoulder Press (build up to moderate weight)

* Rest 60-90 seconds between sets

WOD
“Honey, you’ve never looked better”
For time:
50/40 Calorie Air Bike
15 Wall Walks
50/40 Calorie Air Bike

Thursday 10/26/2023

Strength
Shoulder Press:
- Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.

WOD
"Rembrandt"
Team of 3 For Time:
5 Sets (each/1:2)
12/10 Calorie Air Bike
10 Handstand Push Ups
75ft Bodyweight Lunge