Tuesday, 1/7/25
Strength
12 Minutes to Establish a Heavy 3 Rep Dead Stop Deadlift
WOD
10 Rounds, 45 Seconds Each for Max Reps:
10 Dumbbell Power Cleans (35#/25#)’s
Max Burpees Over Dumbbells in Remaining Time
*Rest 15 Seconds
Uncategorized
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Monday, 1/6/25
WOD
5 Rounds:
25/20 Calorie Row
20 Wall Balls (20#/14#)
15 Toes to Bars
*Go Every 5 Minutes
Monday, 12/23/24
WOD
“12 Days of Christmas”
For Time:
1 Rope Climb
2 Squat Cleans
3 Muscle Ups
4 Burpees
5 Deadlifts
6 Pull Ups
7 V Ups
8 Wall Balls (30#/20#)
9 Box Jumps (24”/20”)
10 Back Rack Lunges
11 Handstand Push Ups
12 Thrusters
*All Barbell Movements (155#/105#)
Friday, 12/20/24
Strength
Every 2 Minutes for 12 Minutes
2 Power Cleans + 2 Front Squats + 2 Jerks
WOD
For Time:
2,000/1,750 Meter Row
*Every 2:00 Complete 12 Toes to Bars
Thursday, 12/19/24
Partner WOD
5 Rounds:
15 Dumbbell Bench Press (50#/35#)
15/12 Calorie Bike
Straight Into
3 Minute AMRAP:
Bar Muscle Ups
Wednesday, 12/17/24
WOD
15 Minute AMRAP:
10 Wall Balls (20#/14#)
5 Burpee Box Jump Overs (24”/20”)
*Add 10 Wall Balls and 5 Burpee Box Jump Overs Each Round
Tuesday, 12/17/24
Gymnastics Accessory Work
Rope Climb Skill Work
WOD
5 Rounds:
200m Run
20 Hang Power Cleans (115#/85#)
200m Run
*Go Every 5 Minutes
Monday, 12/16/24
Strength
1. Every 2 Minutes for 6 Minutes:
8 Deficit Deadlifts (2”)
2. 4 Sets:
8L/8R Dumbbell Step Through Lunges
WOD
10 Rounds:
10 V Ups
3 Wall Walks
Friday, 12/13/24
WOD
For Time:
100’ Dumbbell Walking Lunge (50#/35#)
5 Wall Walks
25 Toes to Bars
100’ Dumbbell Walking Lunge (50#/35#)
10 Wall Walks
50 Toes to Bars
100’ Dumbbell Walking Lunge (50#/35#)
*18 Minute Time Cap
Thursday, 12/12/24
Shock Method
4 Rounds:
6 Bench Press
12 Push Ups
24 Dumbbell Chest Flies
*Rest 2 Minutes
WOD
5 Rounds:
30/24 Calorie Bike
*Rest 1:1