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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 AMRAP:

8 Push Press (95/65)

8 Push Up off Barbell

12 Sit-ups with weight

100 m run


COOL DOWN & STRETCH










 
 
 

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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 Rac

 
 
 
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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