Tuesday 12/10/2024

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Accessory 
Gymnastics: Kipping HSPU
Today we are focusing on efficiency in kipping handstand push-ups.
6 min skill review followed by:
5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*
* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).

WOD
"Ciabatta"
5 Rounds For Time:
15 GHD Sit Ups (Scale V-Ups)
10 Deadlifts 225#/155#
5x50ft Shuttle Runs
- Each shuttle run rep is 25 feet down + 25 feet back -
*20:00 Time Cap

Monday 12/9/2024

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Strength 
5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.

WOD
"Sourdough"
3 sets (Every 7:00)
2 Rope Climbs (Scale 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats 95#/65#
12/10 Calorie Row
*Score is slowest set. No Rx if you get 7 minutes on any sets

Saturday 12/7/2024

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WOD 
”Naughty or Nice"
NAUGHTY (Rx’d):
15-12-9
Power Snatch (95/65)
30 Double Unders
Thruster (95/65)
30 Double Unders

NICE (Scaled):
15-12-9
Power Snatch (75/55)
30 Double Unders (or 60 singles)
Thruster (75/55)
30 Double Unders (or 60 singles)

ELF (Kids or anyone else!):
4 Rounds
10 Kettlebell Swings
20 Single Unders
10 Plate Jumps (15#)
20 Single Unders

Friday 12/6/2024

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WOD 
“Minions, Assemble”
4 sets For Time:
12 GHD Sit Ups (Scale V-Ups)
6 Bar Muscle Ups (Scale 12 Chest to Bar)
6 Squat Snatch 135#/95# (Masters Rx - 95#/65#)
12 GHD Sit Ups (Scale V-Ups)
-rest 1:1 between sets-
*20:00 Time Cap

Accessory 
Mayhem Mini-Pump –Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes 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.