Wednesday 07/05/2023

WOD
“American Flag on the Moon”
15 Rounds For Time:
30 secs on/30 secs off
Max Calorie Assault Bike or Echo Bike

Skills and Drills
Pistols: Week 3
Advanced:
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)

Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)

Beginner:
3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)

Alternative Option:
3 sets
10 Goblet Hold Step Back Lunge (total)
30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.

Tuesday 07/04/2023

WOD
"MORRISON"
For Time:
Teams of 2
100-80-60-40-20
Wall Balls 20#/14#
Box Jump 24"/20"
Kettlebell Swings 55#/35#
(Split reps as needed)

Morrison: U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

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 -