Tuesday 1/13/2026

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WOD
"Home Improvement"
4 sets For Time:
25/20 Calorie Air Bike
75 Double Unders
15 Dumbbell Push Press (50s/35s)
-rest 2:00 between sets-

Accessory
Home Improvement
Level 1:
9 min EMOM:
Min 1: 12 Double DB Seated Strict Press with legs extended
Min 2: 20-30 sec Double DB Overhead Hold with legs extended
Min 3: Rest    
Level 2:
9 min EMOM:
Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)
Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)
Min 3: Rest
Level 3:
9 min EMOM:
Min 1: AMRAP Strict HSPUs to floor in 30 sec  
Min 2: AMRAP unbroken Strict HSPUs to 2" riser in 30 sec
Min 3: Rest

Monday 8/26/2024

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WOD 
"Monopoly"
4 sets:
3:00 AMRAP
10/8 Calorie Row
10 Box Jumps 20"
10 Dumbbell Push Press (50s/35s)
- Rest 90 seconds between sets. When starting the next set, resume where you left off.

Accessory 
Strict Pull-ups: Week 6
This is the LAST WEEK of our Strict Pull-up strengh cycle! It's testing day!

Strength Test:
Freedom: 1RM weighted Strict Pull-up
Independence: max unbroken unweighted strict pull-ups
Liberty: Find the lightest band that you can do one strict pull-up with

Scoring: note your level and score achieved.

Ongoing Homework: we have created some homework for any athlete that wishes to continue with their strict pull-up strength to either work towards getting their first strict pull-up or to build strength in their current abilities. You can view the suggested homework here: https://bit.ly/4dKGr86

Wednesday 8/21/2024

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Strength 
Deadlift for load:
 #1: 10 reps @ 55%
 #2: 5 reps @ 65%
 #3: 5 reps @ 75%
 #4: 5+ reps @ 85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For athletes going through the cycle for the second time we are adding 5-10lbs to our 90%. For example, if your heavy single was 200, then you would use 180 (185-190 for the second time through) as your training weight. Therefore, all of the above percentages would be based on 180 (185-190 for the second time through).

WOD
"Lewis Hamilton"
For Time:
300ft Odd Object Carry 100#/70#
-into-
5 Rounds
10 Dumbbell Push Press (50s/35s)
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
300ft Odd Object Carry 100#/70#
* Use an object with a total weight around 100/70. Variety of options include dumbbells, kettlebells, barbells, sandbag/sandball, or anything else you can find.