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Friday 12/12/25

Warm-Up 3 rounds

30 sec Jump Rope

8 Push-Ups

10 Goblet Squats (light)



TEAM - 18 min AMRAP

All reps split-You go, I go (one person works at a time)

24 DB Snatches (50/35)

12 T2B or KTC

24 DB Front Rack Reverse Lunges

20 Double Under or 100 singles


Finisher -1 Min Max Burpess

 
 
 

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Thursday 12/11/25

Warm-Up 10 Jumping jacks 10 Air squats 10 Ring rows 10 Slow push-ups 10 PVC pass-throughs SKILL: PULL UP 4 sets of ( with a Band) 4x Chest to bar Strict pull 3x Strict Pull Up 2x kipping WOD 14-min A

 
 
 
Wednesday 12/10/25

Warm-Up 2 rounds 200m row 12 KB sumo deadlifts 10 glute bridges 8 inchworms Sumo Deadlift 4×6 @ 65–70% Accessory 3 rounds 10 tempo goblet squats (3-sec down, explode up) 12 DB RDLs DB's 14 min- AMRAP

 
 
 
Tuesday 12/9/25

Warm-Up 2 rounds 200m row 12 KB sumo deadlifts 10 glute bridges 8 inchworms Sumo Deadlift 4×6 @ 65–70% Accessory 3 rounds 10 tempo goblet squats (3-sec down, explode up) 12 DB RDLs DB's 14 min- AMRAP

 
 
 

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