Monday 07/03/2023

Strength 1 
Front Squat:
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

Strength 2
Weighted Strict Chin Up (Supinated)
 5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM
* Rest as needed between sets *

Scaling Options:
- Unweighted Strict Chin-up
- Assisted Banded Strict Chin-up
- Chin up negatives (control the descent as much as possible)

WOD
“America the Beautiful”
3:00 Amrap (5 sets)
20 Bench Press 135#/95#
Max Calorie Row
- Rest 1:00 between sets -

Friday 06/30/2023

Strength 1
Deadlift:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%

* Rest as needed between sets *

Strength 2
Strict Handstand Push-ups
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-

Scaling Options:
* Strict HSPU
* Kipping HSPU
* Strict HSPU from a box
* Pike Push-ups
* Dumbbell Shoulder Press

WOD 1
"Hollywood Studios - Part 1"
You have 6 minutes to complete:
800m Run
Find a heavy snatch (squat or power) in the remaining time

* We encourage you to choose a distance that you are confident you can complete in 4 minutes or less.
-Rest exactly 2:00 then start Part 2-

WOD 2
"Hollywood Studios - Part 2"
For time:
8 Power Snatch 135#/95#
800m Run
- 7 minute time cap -

Thursday 06/29/2023

WOD
"Disney Springs"
3 rounds For Time:
15/12 Calorie Assault Bike
15 toes-to-bars
75ft 2x70#/50# Farmers Carry

Skills and Drills
Pistols: Week 2
Advance:
5 sets
20-30 seconds bottom of the pistol hold (each leg)

Intermediate:
5 sets
10-20 seconds bottom of the pistol hold (each leg)

Beginner:
5 sets
10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)

Alternative Option:
3 sets
15 Straight leg Dumbbell Deadlifts
15 Dumbbell Front Squats

Wednesday 06/28/2023

Strength 1
Bench Press:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%

*rest as needed between sets*

Strength 2
Box Jump:
5 sets of 3 High Box Jumps
*4-6” below max height for 1 rep

WOD
"Animal Kingdom"
For Time:
10-8-6-4-2
Deadlifts 225#/155#
Dumbbell bench presses (50s/35s)
Squat cleans 135#/95#