Thursday 10/09/2025

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Strength 
Tall Jerk 3x3
Skill Focus (Split Jerk):
Tall Split Jerks (3x3)
-Focus: speed and foot replacement

WOD
"Sergeant Peanut Butter"
Teams of 3
15:00 AMRAP
10 Dumbbell Box Step Ups (50s/35s; 20in)
15 Dumbbell Bench (50s/35s)
Max Calorie Row until next partner reaches rower
* At "Go", Partner1 completes the sled push and the bench press (the other two partners rest). Once Partner1 moves on to the row, Partner2 starts with the sled push + bench press. Partner1 keeps rowing until Partner2 completes the bench. Then, Partner3 starts the workout, Partner2 rows, and Partner1 rests. Continue in this way for 15 minutes. Score is total calories on the row.
(Once Partner1 gets to the Rower, the Rower remains occupied between teammates for the entirety of workout)

Tuesday 10/07/2025

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WOD
"Mr. Tortilla"
6 Sets For Time:
400m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest

Accessory 
Gymnastics - Pressing (Week 7)
Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Wall Walks
Level 2: Kipping Handstand Push-ups
Level 3: Strict Wall Facing Handstand Push-ups
* If you did not complete the max test on August 27th, instead do 40-50 seconds of work.