Friday 07/07/2023

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Strength 1
Deadlift:
5 sets x 3 Dead Stop Deadlifts @70% of 1RM

* Rest as needed between sets *

Strength 2
Strict Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

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

WOD
“God Bless America”
5 Rounds For Time:
50 Double Unders
7 Thrusters 115#/80#

Thursday 07/06/2023

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Strength 1
Bench Press:
 5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion

* Rest as needed between sets *

Strength 2
Box Jump:
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep

WOD
“Stars and Stripes Forever”
2 sets For Time:
3 Rounds
10 Bar Facing Burpees
10 Power Snatch 95#/65#
10 V-Ups
-Rest Until 10:00, then begin set 2-

Wednesday 07/05/2023

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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.