Friday 4/11/2025

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Accessory 1
Gymnastics: Rope Climbs
Strength Option - 8 minute EMOM:
Level 1:
Odd Minute: 30 second Hang on Rig
Even Minute: 10-12 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 40 second Hang on Rig
Even Minute: 4-5 Rope Pull to Stand
Level 3:
Odd Minute: 1 Legless Seated To Stand
Even Minute: 2 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM:
Odd Minute: 2 Rope Climbs
Even Minute: 10 GHD Sit Ups OR 15 V- Ups

Accessory 2
Gymnastics: Strict Pull-ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6  Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8  Chin Ups on Rig
Even Minute: 3-5 Weighted Pull Ups [choose a weight you can hit at least 3 each round]

WOD
"Count Dooku"
2:00 AMRAP
10 Front Squats 135#/95#
10 Box Jump Overs 30"/24"
Max Reps Chest to Bar
-Rest 2:00 between sets-
*Complete sets until you accumulate 75 Chest to Bar. Time cap 26:00 (7 sets). Score is clock time at finish.

Thursday 4/10/2025

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Strength 
Max Rep Bench Press + Burn Out Set
Week 3:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

WOD
"Imperial March"
For Time:
100-75-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
15-10-5
Push Up + Renegade Row (50s/35s)

Wednesday 4/9/2025

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WOD
"Darth Maul"
Every 5:00 (5 sets)
20/16 Calorie Row
15/12 Calorie Air Bike
200m Run
*Score is slowest set

Accessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held