Thursday 09/24/2026

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Strength 
ON A 8:00 CLOCK...
Low Ring or Low Bar Muscle Transition Work
Freedom (Advanced) - Low Ring Muscle Up Transition + Strict Dip
Independence (Intermediate)  - Low Ring Muscle Up + Kipping/Jumping Ring Dip
Liberty (Beginner) - Low Ring/Bar Muscle Up Transition + Jumping Dip

WOD
FOR TIME
60-40-20-40-60
Calorie Air Bike
Complete 20 Box Step-Overs 24"/20" After Every Set
(Women's Calories: 48-32-16-32-48)

ninfa quequep

Wednesday 09/23/2026

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Strength 
EVERY 1:00 (9:00)
MIN 1 - 3 Deadlifts (Increasing Weight)
MIN 2 - :45 Pacing Burpees or Up-Downs
MIN 3 - :45 Plank
(No Measure)
Deadlifts: Start moderate/mod-heavy and build to workout weight
Burpees/Up-Downs: Flow with either movement for :45

WOD
EVERY 3:30 (5 SETS)
7 Deadlifts 315#/205#
14 Lateral Burpee Over Bar
21 GHDs
(Score is Slowest Set)

fatima contreras