WODS 12/29/25

Monday 12/29

"PRIMER"

3 Rounds For Quality

250m Row

7 Lunge+Lunge+Squat

3 Inchworms with Alternating Toe Touches

"STRENGTH"

In 12 Minutes Complete

4 Sets:

10 Barbell Back Rack - Step Back Lunges

10 Barbell Pendlay Row

*Use Same Weight For Both, Done As Super Set

Rest As Needed

"CONDITIONING"

Every Minute on the Minute for 4 Rounds

Min 0-1: Max Meter Row

Min 1-2: Max Rep Hand Release Pushups

Min 2-3: Max Rep Box Jump Overs (24/20)

Min 3-4:  Rest 

"FINISHER"

Accumulate 50 Kettlebell Teapots Per Side 

Tuesday 12/30

"PRIMER"

3 Minutes Bike

Then

Every Minute On The Minute for 5 Minutes:

3-5 BB RDL

3-5 BB Upright Row

3-5 BB Squat 

3-5 V Ups

"STRENGTH"

Every 2:00 for 14 Minutes 

Alternating Between Complexes:

Minutes  0/4/8/12

1 Squat Clean  + 2 Power Clean

Minutes  2/6/10/14

1 Push Jerk + 2 Split Jerk

"CONDITIONING"

3 Rounds For Time:

12 Front Squats (115/75)

20 Toes to Bar

"FINISHER"

3 x 1 Minute Work / 1 Minute Rest

Overhead Plate Hold in Place High Knee March

Wednesday 12/31

"PRIMER"

8 Minutes For Quality:

2 Gym Laps (Jog)

10 Kettlebell Dead Stop Russian Swings

5/5 Lateral Box Step Overs

3/3 Tempo Kettlebell Shoulder Press (33x3)

"CONDITIONING"

Teams of 2

Minutes 0-12

Max Rep Shuttle Run (360ft)

1 Person Working/1 Person Resting*

Minute 12-15 Rest

Minute 15-27

2000m Row (switch every 500m)

In Remaining TIme: 

Max Alternating Dumbbell Snatch* (50/35)

*Switch Every 30 Seconds

Minute 27-30 Rest

Minute 30-42

3000m Bike (switch every 750m)

In Remaining TIme: 

Weighted Dumbbell Box Step Overs (50/35)* (20/16")

*Switch Every 30 Seconds, Any Style Hold

Thursday 1/1

New Year's Day

"PRIMER"

3 Minutes Cardio Of Choice

7 Minutes of Coach Led Line Drills

"CONDITIONING"

In Teams of 2 -3:

For Time:

100 Calorie Row

100 Abmat Situps

100 Double Unders

6 Rounds of Cindy

75 Calorie Row

75 Kettlebell Swings (53/35)

75 Medball Lunge Step (20/14)

6 Rounds of Cindy

50 Calorie Row

50 Burpee Over Rower

50 Wallballs

*Split Reps/ Rounds To Complete:

"FINISHER"

3 Rounds For Quality

30 Seconds Plank Side

30 Seconds Plank

30 Seconds Plank Side

30 Seconds Rest

Friday 1/2

"PRIMER"

AMRAP 7 minutes

7 Bike Cals

60ft. Tail Kicks

7 Pushup to Pike

60ft. Tail Kicks

7 Kang Squats

"STRENGTH"

In 18 Minutes Complete

10-8-6-4-2

Dumbbell Shoulder Press (Pick Load)

Deadlift (70-80%)

Rest As Needed Between Movements & Rounds

"CONDITIONING"

For Time: 

150 Double Unders

15/10 Hand Stand Push Ups

30/25 Cal Bike

100 Double Unders

15/10 Wall Walks

30/25 Cal Bike

75 Double Unders

"FINISHER"

2-3 Rounds for Quality

8-10 Reverse Grip BB Curls

15-20 Banded Triceps Press Downs

Saturday 12/27

"PRIMER"

6 Minutes - Gym Laps

Every 45 Seconds Coach Assigned Movement

"CONDITIONING"

Teams of 2

8 Rounds For Time:

2x200m Relay Run

2x60ft Burpee Broad Jumps Relay*

2x240ft Farmer Carry Relay (45/25)

Each Partner Completes 1 Rep

*Sub 20 Alternating Burpee to Plate

"FINISHER"

For Quality

2-3 Rounds

12 Alternating Bird Dogs

12 Alternating Hydrants

12 Supermans