Thursday 05/28/2026

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Accessory 
Gymnastics (Rope Climb)
**Warm-up/Teaching Time (all levels):**
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps
**Level 1:**
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts
**Level 2:**
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets
**Level 3:**
8 min AMRAP:
1-2-3... Rope Climb
5-10-15… Box Jumps (24/20)
50' Farmers Carry @ 50/35lbs
(KG conv: 22.5/15)

WOD
"Uncle Sam's Slam"
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
*Score is the slowest set

Friday 12/5/2025

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Accessory 
Gymnastics - Handstand/Grip (Week 6)
7-minute AMRAP
Ascending ladder of reps 1-2-3-4-5-6-etc…
Level 1:
Box Pike to Hollow
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [35s/25s]
(KG conv: 15/10)
Level 2:
Walk Walk
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [50s/35s]
(KG conv: 22.5/15)
Level 3:
Walk Walk + Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [70s/50s]
(KG conv: 32.5/22.5)

WOD
"Yukon Cornelius"
3 Rounds For Time:
7 Deadlifts 275#/185#
14 Handstand Push Ups
21 Toes to Bar

Thursday

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WOD
On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

*Athletes will complete one round every two minutes, building in weight on the power clean as they see fit to a heavy triple for the day. These do not have to be completed “touch-and-go”, however they should be at a weight where a single repetition is always there. Score today is the final completed weight on the barbell.