Tuesday 02/17/2026

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Accessory 
Gymnastics Open Prep (Bar Muscle Ups)
**Week 1 (Part 2): Bar Muscle Ups**
Level 1:
Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets.

-into

Part B: 12min EMOM: 
Min 1: 8 Bent Over Barbell Rows
Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest
to bar hold if 30 seconds is attainable) 
Min 3: 8-12 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute 

Level 2:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps 

-into-

Part B: 12 min EMOM: 
Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms 
Min 2: Rest minute 
Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 4: Rest minute 
Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the "3-position complex" 

Level 3:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps 

-into-

Part B: 12 min EMOM: 
Min 1: 12/9 Calorie Ski (or Row)
Min 2: 30 Second Max Bar Muscle Ups (cap of 6 per minute) 
Min 3: 12/9 Calorie Row
Min 4: 30 Second Max Bar Muscle Ups

WOD
"Figure Skating"
5 Rounds For Time:
21/16 Calorie Row
15 GHDs
9 Dumbbell Bench Press (70s/50s)

Wednesday 9/24/2025

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Accessory 
Gymnastics - Pressing (Week 5)
8 minute EMOM
Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks
Even minute: 7 double dumbbell seated shoulder presses [25/15s]
Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 double dumbbell seated shoulder presses [35/25s]
Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 12 double dumbbell seated shoulder presses [50/35s]
Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

WOD
"War Eagle"
5 Rounds For Time:
15 GHDs (Scale V-Ups)
12 Dumbbell Step Back Lunges (50s/35s)
9 Dumbbell Push Press (50s/35s)

Thursday 6/26/2025

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Accessory
Gymnastics: Handstand Push-ups
Every 90 seconds for 5 rounds (7:30 total)
Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box
Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups
Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups
** After completing each max set, rest for the remainder of the 90 seconds.

WOD
"Dallas Flash"
2 Rounds For Time:
12 Bench Press  135#/85#
12 GHD Sit Ups
-@5:00-
24 Bench Press  135#/85#
24 GHD Sit Ups
-@10:00-
24 GHD Sit Ups (Or V-Ups)
24 Bench Press  (135/85)
-@15:00-
2 Rounds
12 GHD Sit Ups
12 Bench Press  135#/85#
*Score is total time of all rounds