Wednesday 06/10/2026

Strength
Deadlift 1x3
Build to a 3RM Deadlift

WOD
"Brothers Gotta Hug"
10 rounds For Time:
12 GHDs (Scale V-Ups)
1 Rope Climb (Scale 3 Strict Pull Ups)

Thursday 06/04/2026

WOD
"Midline Century"
3-3-3-4:00 AMRAP
20/15 Calorie Row
20 GHDs (Scale V-Up)
Max Toes to Bar (until 100 repetitions are completed)
-Rest 1:00 between AMRAPs-
(Scored by Time)

Tuesday 03/10/2026

Strength 
Clean & Jerk 10x1
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.

WOD
"Flamingo Park"
8 Rounds For Time:
12 GHDs
4 Deadlifts 225#/155#

Tuesday 2/10/2026

Accessory 
Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups)
Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings
Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)

WOD
"PB&J"
2 sets Foe Time:
3 Rounds
15 GHDs
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-