Tuesday 07/11/2023

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Strength 1
5 sets x 2 Pause Front Squats @75% of 1RM
* Pause for 2 seconds at bottom of each squat
* Rest as needed between sets *

Strength 2
Weighted Strict Chin Up (Supinated)
5 sets x 3 Strict Weighted Chin-ups @60-70% 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
"Gouda"
3 Rounds For Time:
30 Alternating Dumbbell Snatches 50#/35#
30 Toes to bar

Monday 07/10/2023

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WOD
"Mozzarella"
Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks 135#/95#
Minute 2: 15 Wall Balls 20#/14#
Minute 3: 50 Double Under

*Score is reps completed in all minutes. Max score is 497

Strength
4 sets at RPE 8:
10 DB Snow Angel Raise
15-20 reps (each side) Single Leg Calf Raise
Rest 1:00-1:30 b/t sets

Score weight used for the Snow Angels. Add calf raise weight to comments, if weighted.

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#