Tuesday 08/26/2025

Strength
Jerk Dip + Pause Jerk 3x2
Warm Up: Split Jerk Footwork Drill (3x5 each side)
-into-
Strength: Jerk Dip + Pause Jerk (3x2 @ light weight, 40-50%)
Focus: Stability, timing, and crisp foot transition

WOD
"All Crossed Up"
For Time:
15 Wall Walks
10 Dumbbell Shoulder to Overhead 70#/50#
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead 70#/50#
30 Crossover Single Unders
30 Toes to Bar
|30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead 70#/50#

Monday 08/25/2025

Strength 1
Back Squat 1x1
Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

Strength 2
After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60–90 seconds between sets-

WOD
"Throttle Up/Hammer Down"
For Time:
35/28 Calorie Row
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs 24"/20"

@10:00
35/28 Calorie Bike
14 Bar Muscle Ups
24 Burpee Box Jump Overs 24"/20"

Saturday 08/23/2025

WOD
"Hammer Down"
Teams of 2 For Time
100/80 Calorie Air Bike
150 Dumbbell Hang Power Cleans (50s/35s)
150 Dumbbell Bench Press (50s/35s)
100/80 Calorie Air Bike

Friday 08/22/2025

Accessory
Gymnastics Skill Session
Today we're taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.
Level 1: Kip Swings and Jumping Pull Ups
Level 2: Kip Swings and Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups

Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.

WOD
"Pit Now!"
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups 
25ft Handstand Walk (Scale 2 Wall Walks)

*Score is slowest set