WODS 12/8/25

Monday 12/8

"PRIMER"

9 Minutes Working

2 Gym Laps (Jog)

6 BB Good Mornings / RDLs

4 Samson Lunges w/ 3 Rep Pulse

2 Pause Arch / Pause Hollow Kips (2sec)

"STRENGTH/SKILL"

EMOM for 4 Rounds for Quality

Minute 0-1: 5 Deadlift (build slightly each round)

Minute 1-2: 30 Second Handstand Hold

Minute 2-3: 10 Alternating Curtsy/Step Back Lunges

Minute 3-4: 30 Second Plank Hold

"CONDITIONING"

As Many Rounds As Possible In 9 Minutes

9 Handstand Push-ups

9 Deadlift (185/125)

9 Pull-up

"FINISHER"

5 Minutes For Quality

Max Distance Single Arm Front Rack Carry

Switch Arms As Needed

Tuesday 12/9

"PRIMER"

EMOM 8 minutes alternating between

O: 8 BB RDL + 8 BB Bent Over Row

E: 10 Air Squats + Max Jump Rope/Double Under

"STRENGTH"

In 8 Minutes, Build To...

Heavy 3 Clean + 1 Jerk

In 6 Minutes, Build To...

Heavy 2 Clean + 1 Jerk

In 4 Minutes, Build To...

Heavy 1 Clean + 1 Jerk

"CONDITIONING"

For Time:

21-15-9

Front Squat (115/85)

Lateral Burpees Over Bar

"FINISHER"

2-3 Rounds for Quality

12 BB Curls

20 Plate Triceps Extension

Wednesday 12/10

"PRIMER"

2 Sets:

1:00 Shuttle Jogs

1:00 5 V-Ups + 5 Air Squats + 5 Push-ups

1:00 7/5 Kettlebell Swings + 10/7 Calorie Row

REST :30

6 Minutes Bench Press Prep

"CONDITIONING"

Teams of 2

Every 10 Minutes Complete for 3 Rounds

1 Set Max Reps Bench Press @ Body Weight*

100 Box Step Overs

50 Kettlebell Swing

In Remaining Max Alternating Shuttle Runs (D+B=1)

Rest 2:30

*Each Partner Completes 1 Set of Bench

Trade Reps As Needed for Step Overs & Swings

"FINISHER"

For Quality

100 Ab Mat Sit-ups

or

50 Medball Ab Mat Sit-ups

Thursday 12/11

"PRIMER"

5 Minutes Row

Followed By...

7 Minutes

Coach Lead

Burgener (Snatch) Warm Up

"STRENGTH"

Every Minute On The Minute for 11 Minutes

Wave 1 / Weight 1

Min 0-1 1 Power Snatch + 1 Overhead Squats

Min 1-2 1 Power Snatch + 2 Overhead Squats

Min 2-3: 1 Power Snatch + 3 Overhead Squats

Min 3-4: Rest / Weight Change

Wave 2 / Weight 2

Min 4-5: 1 Power Snatch + 1 Overhead Squats

Min 5-6: 1 Power Snatch + 2 Overhead Squats

Min 6-7: 1 Power Snatch + 3 Overhead Squats

Min 7-8: Rest / Weight Change

Wave 3 / Weight 3

Min 8-9 1 Power Snatch + 1 Overhead Squats

Min 9-10 1 Power Snatch + 2 Overhead Squats

Min 10-11: 1 Power Snatch + 3 Overhead Squats

"CONDITIONING"

For Time / Cap 15

50-40-30-20-10

Calorie Row

50 Ft Single Dumbbell Overhead Walking Lunges

Note: (25 Ft Right / 25 Ft Left)

Friday 12/12

"PRIMER"

EMOM 9 minutes alternating between

Min 0-1: Bike Cals

Min 2: 20sec Bar Hang + 20sec Hollow Rock

Min 2-3: AMRAP 2 Lunges + 3 Hand Release Pushups

"STRENGTH/ SKILL"

EMOM 6 minutes:

O: 5/5 Dumbbell Farmer Hold Step Back Lunges

E: 5/3 Muscle Up (Bar or Ring)

EMOM 6 minutes:

O: 5/5 Pistol Squats / Alternating Single Leg Box Squats

E: 7-10 Ring/Box Dips

"CONDITIONING"

4 Rounds for Time:

In 4 Minutes Complete

1200/1000m Bike

In Time Remaining Max Burpee Pullups

Rest 90 Seconds

"FINISHER"

For Quality

2-3 Rounds for Quality

10 Supermans

10 Alternating Bird Dogs

10 Alternating Hydrants

Saturday 12/13

"PRIMER"

In 7:00:

400m Row

40ft. Burpee Broad Jumps

25 Air Squats

1k Bike

"CONDITIONING"

Teams of 2 or 3

AMRAP 20

For Time:

400m Run

50 KBS (53/35)

400m Run

50 Wall Balls (20/14)

400m Run

50 SDHP (95/65)

Run Together/Alternate Reps as Needed