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

Friday 10/20/2023

Strength
Shoulder Press:
- Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

WOD
"Uno"
9:00 AMRAP
Round 1: 3 Power Cleans 155#/105# + 1 Wall Walk
Round 2: 3 Power Cleans 155#/105# + 2 Wall Walks
Round 3: 3 Power Cleans 155#/105# + 3 Wall Walks
Round 4: 6 Power Cleans 155#/105# + 4 Wall Walks
Round 5: 6 Power Cleans 155#/105# + 5 Wall Walks
Round 6: 6 Power Cleans 155#/105# + 6 Wall Walks
Round 7: 9 Power Cleans 155#/105# + 7 Wall Walks

** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.

Thursday 10/12/2023

Strength
Shoulder Press:
- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

WOD
"Worst Cooks in America"
4 Rounds For Time:
20 Toes to Bar
4 Wall Walks