Saturday 6/14/2025

WOD
Teams of 2 For Time:
100/80 Calorie Air Bike
100 Toes to Bar
100 Bar Facing Burpees
100 Front Squats 115#/85#

Friday 6/13/2025

WOD
"Community Cup Workout #1"
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs 24"/20"
10 dumbbell snatches 50#/35#
5 strict handstand push-ups

Accessory
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

Thursday 6/12/2025

WOD
"Mission: Community"
For Time:
25-20-15-10
Bench Press 135#/85#
400m run after each set

Accessory
Mayhem Mini-Pump –Upper Body Posterior
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-

Wednesday 6/11/2025

Accessory
Optional Finisher
Take 15 minutes to review and practice form and efficiency in whichever gymnastic movement you're planning to perform today:
Pro Level: Bar Muscle-Ups
Advanced Level: Chest to Bar Pull-ups
Intermediate/Novice Level: Kipping/Butterfly Pull-ups
Rookie Level: practice Kip Swings and learn how to build strength towards a strict pull-up

WOD
Community Cup Workout #2
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats 115#/75#
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats 115#/75#
Max bar muscle-ups  (Scale to a variation of pull ups)
*Score is total calories and muscle ups.