Friday 8/8/2025

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Accessory 
Gymnastics: Handstand Push Ups
5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total)
Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box
Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups
Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups
* The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don't need to break.

WOD
"Times Union Center"
Every 1:30 (8 sets)
50 Double Unders
4 Squat Snatches (50-60%)

*Score is slowest set

Thursday 8/7/2025

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WOD
"Erie Canal"
For Time:
21-15-9-9
Calorie Row
Dumbbell Bench Press (2x35/25)
-rest 5:00-
21-15-9-9
Calorie Row
Bench Press 95#/55#
*Female Calories: 16-12-8-8

Strength 
Mayhem Mini-Pump –Upper Body Anterior
3-4 Rounds
10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.

Wednesday 8/6/2025

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Strength 
Deadlift 1x1
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)

Accessory
Broad Jump: Max Distance
Record distance of best jump

WOD
"1777"
For Time:
3 Rounds
8 Toes to Bar
8 Deadlifts 185#/125#
25ft Handstand Walk (Scale 2 Wall Walks)
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts 185#/125#
25ft Handstand Walk (Scale 2 Wall Walks)
-straight into-
16 Ring Muscle Ups (Scale 32 Chest to Bar Pull Ups)