Thursday 10/03/2024

Strength
6 sets x 2 Deadlifts (75%)
-Complete a set every 1:30-

WOD
"Are you smarter than a 5th Grader?"
For Time:
21-18-15-12-9-6
Front Rack Lunge 95#/65#
Toes to Bar

*20:00 Time Cap

Wednesday 10/02/2024

Strength
8 sets x 2 Squat Snatch (Singles, build-in weight)
-Complete a set every 1:30-

WOD
"Family Feud"
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks 50#/35)#
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks 50#/35#
100m Run

Tuesday 10/01/2024

Accessory
Strict Handstand Push-ups: Week 5
10 minute EMOM

Odd Minute:
Freedom: 30 seconds of Deficit Strict HSPU [45/25 plates]
Independence: 30 seconds of Deficit Strict Box HSPU [45/25 plates]
Liberty: 30 seconds of Pike HSPU or Push Ups

Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or belly to wall]
Independence: 30 seconds of Handstand Hold [back to wall]
Liberty: 30 seconds of Box Handstand Hold or High Plank Hold

WOD
"Wheel of Fortune"
2 Rounds For Time:
20/16 Calorie Row
20/16 Calorie Air Bike
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike

*30:00 Time Cap

Monday 09/30/2024

Strength
6 sets x 2 Back Squats (75%)
-Complete a set every 1:30-

WOD                                   
"The Price is Right"
2 sets For Time:
3 Rounds
15 Wall Balls 20#/14#
9 Pull Ups
3 Wall Walks

-rest 3:00 between sets

*20:00 Time Cap