WODS 12/1/25

Monday 12/1

"PRIMER"

4 Rounds for Quality

1 Minute Build Up Row

10 Alternating Punter Kicks

8 Alternating Step Overs

6 Scap Pullup + Knee Raise

"CONDITIONING"

Open 12.3 (Solo or Teams of 2 trading reps)

AMRAP 18 minutes:

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes to Bar

REST 5:00

3 Sets:

500m Row

REST 2:00

Tuesday 12/2

"PRIMER"

AMRAP 7

Bike 30 Seconds

3 Barbell Thruster

20 Single Unders

3 Kip Swings

"STRENGTH"

EMOM 8 minutes:

O: 3 Front Squats (building sets) (from floor)

E: 5/3 Muscle-Ups (Bar or Ring)

"CONDITIONING"

4 Sets:

AMRAP 3 minutes:

21 Double Unders

14 Wall Balls (20/14)

7 Burpees

REST 1:00

Wednesday 12/3

"PRIMER"

EMOM 9

Min 0-1: 3 Shuttle Runs + Air Squats

Min 1-2: 5 BB Good Mornings + Back Rack Alt Lunges

Min 2-3: 20 Jumping Jacks + Hand Release Push Ups

"CONDITIONING"

Teams of 2

As Many Rounds As Possible For 30 Mins

1000m Bike

3 Wall Walk

20 Russian KBS (53/35)

1000m Bike

6 Ring Rows

50ft DB Walking Overhead Lunges (25 R/ 25 L) (53/35)

1000m Bike

Alternating Weighted Lateral Box Step Over (53/35)

20 AbMat Sit-ups

Split Bike Meters / Each Athlete Completes Reps

1 Person Working / 1 Person Resting

Thursday 12/4

"PRIMER"

Part 1: 750/600mm Row

Rest 1 Minute

Part 2: In Remaining Time AMRAP

5 BB Hang Muscle Cleans

5 No Pushup Burpee w/ Lateral Crawl

5 BB Muscle Snatch

5 Arch/Hollow Kip Swings

"STRENGTH"

EMOM 10 minutes:

1 Clean and Jerk (anyway)

Start at 70% and build

"CONDITIONING"

AMRAP 8 minutes:

5 Clean and Jerks (95/65)

7 Burpees

250m Row

REST 3:00

AMRAP 8 minutes:

5 Power Snatch (95/65)

7 Box Jump Overs (24/20)

9 C2B Pull-ups

Friday 12/5

"PRIMER"

3 Rounds For Quality / 6 Minutes

15 Single Unders

4 Alt Spiderman Lunge Steps

15 Single Unders

4 Lateral Box Step Overs w/ 3 Sec Tempo Down

15 Single Unders

4 Wallballs with Double Bounce @ Bottom

"STRENGTH"

In 10 minutes, build to a moderate 3-rep Thruster

"CONDITIONING"

Open 17.5

10 Rounds for Time:

9 Thrusters (95/65)

35 Double Unders

Time Cap: 20 minutes

Saturday 12/6

"PRIMER"

Choice Led Line Drills

"CONDITIONING"

Teams of 2

10k /8k Row or 20/16K Bike

Every 2:30 Minutes Complete As Fast As Possible

5 Synchronized Burpees