Tuesday 3/25/2025

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Strength 1
Power Clean + Hang Squat Clean + Push Jerk 1x3
Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-

Strength 2
Clean Grip Deadlift 3x3

WOD
"Numbuh Two"
For Time:
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women's Calories: 16-14-12-10-8-6)

Tuesday 12/10/2024

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Accessory 
Gymnastics: Kipping HSPU
Today we are focusing on efficiency in kipping handstand push-ups.
6 min skill review followed by:
5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*
* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).

WOD
"Ciabatta"
5 Rounds For Time:
15 GHD Sit Ups (Scale V-Ups)
10 Deadlifts 225#/155#
5x50ft Shuttle Runs
- Each shuttle run rep is 25 feet down + 25 feet back -
*20:00 Time Cap