WODS 12/15/25

Monday 12/15

"PRIMER"

8 Minutes For Quality:

2 Gym Laps (Jog)

10 Russian Kettlebell Swings

5/5 Tempo Box Step Downs

3/3 Lateral Lunge Steps

"STRENGTH"

In 15 Minutes Complete:

5-5-5-5-5 Deadlift

"CONDITIONING"

3 Rounds for Time:

500m Row

15 Box Jump Overs (24/20)

12 Deadlifts (225/165)

"FINISHER"

Accumulate

50 Standing Diagonal Wood Choppers (Plate)

or 

50 Seated Russian Twists (Plate)

*Break Up Any Way

Tuesday 12/16

"PRIMER"

EMOM 9 minutes alternating between

Min 0-1: Bike Cals

Min 1-2: 20sec Bar Hang + 7 Wallballs

Min 2-3: Alt Spiderman Lunge W/ Thoracic Rotation

"STRENGTH"

In 12 Minutes 

Build to Heavy For the Day

3 Rep Front Squat

"CONDITIONING"

For Time:

27-21-15-9

Thrusters (75/55)

Toes to Bar

"FINISHER"

Accumulate 3 Minutes

Star or Side Plank Hold

*Break Up Any Way

Wednesday 12/17

"PRIMER"

AMRAP 5 minutes

60ft Jog + 60ft. High Knees

7 Push-ups to Pike

60ft Jog + 60ft. Tail Kicks

7 Boot Strap Squats

60ft/60ft Lateral Shuffle

"CONDITIONING"

Part 1: 4 Rounds For Quality

EMOM 40sec Work / 20 sec Rest

0-1: Max Bike Cals

1-2: Max Pushups

2-3: Max Kettlebell Goblet Squats (53/35)

3-4: Max Distance Single Arm Farmer Carry (53/35)

Rest 3 Minutes Between Parts

Part 2: 4 Rounds for Quality

EMOM 40sec Work / 20 sec Rest

0-1: Max Shuttle Run

1-2: Max Kettlebell Suitcase Deadlift (53/35)

2-3: Max Kettlebell Alt Gorilla Row (53/35)

3-4: Weighted Plank Hold (25/15)

Rest 3 Minutes Between Parts

Part 3: 4 Rounds for Quality

EMOM 40sec Work / 20 sec Rest

0-1: Max Cal Row

1-2: Kettlebell Step Back Lunges (53/35)

2-3: Kettlebell Russian Swings (53/35)

3-4: Weighted Glute Bridges (25/15)

Thursday 12/18

"PRIMER"

7 Minutes For Quality:

2 Shuttle Runs 

2 Inchworms w/ 5 Pushups 

5 Sit-up + Air Squat

10 Arms Across Jumping Jacks

"STRENGTH / SKILL"

EMOM 6 minutes:

O: 7/7 Dumbbell Farmer Hold DB Box Step Overs (20/16")

E: Single Set Unbroken Strict Pullup

EMOM 6 minutes:

O: 7/7 Pistol Squats / Single Leg Box Squats

E: Single Set of Unbroken Dips (Ring or Box)

"CONDITIONING"

For Time:

100-80-60-40-20

Double Under

50-40-30-20-10

Abmat Sit-ups

25-20-15-10-5

Calorie Row

"FINISHER"

Accumulate 3 Minutes

Wall Sit

*Break Up Any Way

Friday 12/19

"PRIMER"

In 8 Minutes: 

3 Minutes Bike (30 Seconds Sprint/30 Recover)

In Remaining Time AMRAP

5 BB Hang Muscle Cleans

5 BB Strict Shoulder Press

5 No Pushup Lateral Burpee Over Bar

5 Squat Jumps

Part 2:

"STRENGTH"

Every 2:30 For15 Minutes 

Complete 1 Complex / Building As Needed

1 Power Clean

2 Push Press

2 Split Jerks

"CONDITIONING"

Benchmark "Grettle"

10 Rounds For Time:

3 Clean & Jerks (135/95)

3 Lateral Burpees Over Barbell

"FINISHER"

2-3 Sets For Quality

10-12 Plate Skull Crushers (Bench)

12-15 Crush Grip Curls (DB)

Saturday 12/20

"PRIMER"

400m Jog

8 Minutes Coach Led Line Drills

400m Build Up Run

"CONDITIONING"

Teams of 2

3000m Bike

Rest 2:00

60 Burpees

REST 1:00

AMRAP 10 minutes

20 Hand Release Push-ups

20 KBS (53/35)

20 Box Jumps w/ Step Down (24/20)

REST 1:00

60 Wallballs

Rest 2:00

3000m Bike

Split Distances 

Trade Reps As Needed

HYBRID STRENGTH

A) Pause Overhead Squat (3 sec in bottom)

6 sets 3 @ by feel

B) 3 Position Snatch (Hip, Hang, floor)

6 sets 1 @ by feel

C) Snatch Lift Off + Snatch Deadlift

5 sets (3+2) @ 80-90% of snatch

D) 3 rounds for quality

8 BB Rollouts

10 BB Good Mornings

10 Reverse Crunches