Thursday 02/26/2026

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Accessory
Gymnastics: Ring Muscle Ups / Strict Pull-ups
Level 1:
False Grip Ring Pull Ups: 3 sets of as many reps as possible until perfect form is lost. Rest 1 minute between sets. Elevate feet if able.
+
12min EMOM: 
Min 1: 8 Single Arm DB Row/per arm 
Min 2: Max Chin Over Ring Hold (30 sec cap) 
Min 3: 6-8 Hanging Scap Circles in each direction 
Min 4: Rest minute 

Level 2:
EMOM5: 2 "small" ring swings into 1 "max-effort" ring swing into 1 Hip Drive + Pull to
shoulder
+
12min EMOM: 
Min 1: 2 Complexes of: 2 Ground Assisted Jumps with Hip Drive + 2 Ground Assisted Ring Turnovers
Min 2: Rest minute 
Min 3: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups
Min 4: Rest minute 

Level 3:
EMOM5: 2 "small" ring swings into 1 "max-effort" ring swing into 1 Hip Drive + Pull to shoulder
+
Perform one AMRAP unbroken set of Ring Muscle Ups 
+
8 min EMOM of: 
Odd: 30 Sec Row @ 5k effort 
Even: 50% of AMRAP unbroken Ring Muscle Ups 
(If you performed 8 unbroken ring muscle ups, you will now do 4 every even minute)


WOD
"Gazpacho"
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Step Back Lunges
1:00 Rest
(Score by Total Reps each set)

Thursday 10/14/2021

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Strength
Hang Power Clean
7-7-7-5-5-5-3-3-3
*Score = Sum Total of Heaviest Barbell for 7 + 5 + 3

WOD
"BELLY ACHE"
For Time:
30-20-10: 
Hang Power Cleans 95#/65#
AbMat Sit-ups  
Step Back Lunges 95#/65#
AbMat Sit-ups

## DAILY MINDSET**“Perfection can be spelled with the word paralysis.” - Churchill**

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

Now this survival mechanism is amazing for avoiding actual real-life dangers. But the healthy ones… it can also prevent if we aren’t mindful.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And put them where they belong, because it’s time to get to work.