Friday 10/25/2024

Accessory 
Bar Muscle Ups: Week 2
Warm-up skill work: The approach - https://bit.ly/405bkAO
- Then -
8-minute EMOM:
Freedom:
Even Minute: 3-5 Bar Muscle Ups
Odd Minute: 15 Hollow Rocks
Independence:
Even Minute:  5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 10 Hollow Rocks in Tuck Position
Liberty:
Even Minute:  7-10 Ring Rows
Odd Minute: 15-second Hollow Hold in Tuck Position

WOD
"Hayride"
For Time:
21-15-9
Calorie Air Bike (Women: 15-12-7)
Power Snatches 95#/65# (Masters Rx - 65#/45#)

Thursday 10/24/2024

Strength
Back Squat 5x5
5 sets x 5 Back Squats (80%)
-Complete a set every 2:15-

WOD
"Fall Festivals"
Teams of 2 for Time"
80 Wall Balls 20#/14# (Masters Rx 14#/12#)
20 Synchro Line Facing Burpees
60 Wall Balls 20#/14# (Masters Rx 14#/12#)
15 Synchro Line Facing Burpees
40 Wall Balls 20#/14# (Masters Rx 14#/12#)
10 Synchro Line Facing Burpees

*20:00 Time Cap

Wednesday 10/23/2024

WOD
"Trick-or-Treating"
For Time:
1600m Run
80 Toes to Bar
40 Box Jumps 30"/24" (Masters Rx - 24"/20")
-Partition any way. Athletes can break up and rotate movements however they desire.
*25:00 Time Cap

Accessory 
Mayhem Mini-Pump – Upper Body
4 Rounds
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15  Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
* Rest 1 minute between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Tuesday 10/22/2024

Strength 
Deadlift 5x5
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-

WOD
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups (Masters Rx - 5 Wall Walks)
10 Right Arm Hang Dumbbell Snatch 50#/35# (Masters Rx - 35#/25#)
25ft Right Arm Overhead Dumbbell Walking Lunge 50#/35# (Masters Rx - 35#/25#)
10 Left Arm Hang Dumbbell Snatch 50#/35# (Masters Rx - 35#/25#)
25ft Left Arm Overhead Dumbbell Walking Lunge 50#/35# (Masters Rx - 35#/25#)

*Score is slowest set