Tuesday 9/9/2025

Accessory 
Gymnastics - Pressing (Week 3)
8-minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees
Score the number of reps completed per set for the odd minute movement

Strength 
Deadlift 5-3-1-5-3-1
Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing

WOD
“Annie 2.0”
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups

Monday 9/8/2025

Strength 1
Back Squat 5-3-1-5-3-1
Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly

Strength 2
Reverse Dumbbell Fly 3x10
3 sets
10 DB Reverse Fly

WOD
"Arc’Teryx"
Every 2:30 (5 sets)
7 Thrusters 135#/95#
250/200m Row
*Score is slowest set

Saturday 9/6/2025

WOD
"Flashover"
For Time:
Teams of 2
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Box Jump Overs 20"
100ft Farmer Carry (50s/35s)
10 Box Jump Overs 20"
-into-
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Dumbbell Bench Press (50s/35s)
10 Pull Ups
10 Dumbbell Bench Press (50s/35s)
-into-
100/80 Calorie Machine

Friday 9/5/2025

Strength 1
Pause Split Jerk 4x2
Clean & Jerk:
- Pause Split Jerk (4x2 @ 65-70%)
- Focus: Positioning and footwork in the split
- Post: 3 sets of 8 Single Arm Dumbbell Row (each)

Strength 2
Single Arm Dumbbell Row 3x8
3 sets
8 Single Arm Dumbbell Row (each)

WOD
"Overhaul"
For Time:
15-12-9-6-3
Power Clean 135#/95#
15 GHDs (Scale V-Ups)
15/12 Calorie Row