Friday 12/5/2025

Accessory 
Gymnastics - Handstand/Grip (Week 6)
7-minute AMRAP
Ascending ladder of reps 1-2-3-4-5-6-etc…
Level 1:
Box Pike to Hollow
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [35s/25s]
(KG conv: 15/10)
Level 2:
Walk Walk
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [50s/35s]
(KG conv: 22.5/15)
Level 3:
Walk Walk + Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [70s/50s]
(KG conv: 32.5/22.5)

WOD
"Yukon Cornelius"
3 Rounds For Time:
7 Deadlifts 275#/185#
14 Handstand Push Ups
21 Toes to Bar

Thursday 12/4/2025

WOD
"Bumble"
Every 2:00 (6 sets)
15 Air Squats
50 Double Unders
15 Air Squats
*Score is slowest set

Accessory 
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Score the bench press.

Wednesday 12/3/2025

Strength 
Snatch 5x2
5 sets
2 Snatch @ 75–80%
-complete a set every 2:00-

WOD
"The Winter Warlock"
2:00 AMRAP
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatches 50#/35#
Max Burpee over Dumbbell in remaining time
-rest 1:00 between sets-
* Continue until 75 Burpee over Dumbbell are complete
Time cap: 25 minutes (8 rounds). If capped, add one second to your time for each rep remaining.

Tuesday 12/2/2025

Strength 
Mini Pump - Lower Push
sets
30 Second Wall Sit
-rest 30 seconds-
20 Front Foot Elevated Split Lunge (6") (10 each side) @ RPE 7/10
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 1 minute between sets.

WOD
"Hermey the Elf"
For Time:
25 Box Step Ups 24"/20"
50 GHDs
25 Box Jumps 24"/20"
50 V-Ups
25 Box Jump Overs 24"/20"
50 Sit Ups
25 Box Step Ups 24"/20"