Monday 1/5/2026

Strength 
Back Squat 1x1
Build up to a 1RM Back Squat

WOD
"Son of God"
3 Rounds For Time:
25/20 Calorie Air Bike
25 Wall Balls 20#/14#
25 GHDs
(Scored by Time)

Tuesday 12/23/2025

Gymnastic Test
2:00 AMRAP
Level 1: Max Distance Double Dumbbell Overhead Carry
Level 2: Max Wall Walks
Level 3: Max Distance Handstand Walk
For distance, every 25 feet = 1 rep.
We're testing total accumulated effort in two minutes, not one max set.

WOD
"The Holly and the Ivy"
30:00 AMRAP
10x50ft Shuttle Runs
20/16 Calorie Air Bike
(Score is Rounds + Reps)

Monday 12/15/2025

Strength 
Bench Press 4x8
4 sets
8 Bench Press
-build across sets by feel-
-rest 1:00-2:00 between sets-

WOD
"Clark Griswold"
3 sets For Time:
10 Strict Handstand Push Ups
30/24 Calorie Air Bike
15 Kipping Handstand Push Ups
-rest 3:00 between sets-

Monday 12/8/2025

Strength 
Front Squat 4x8
4 sets
8 Front Squats
-build across sets by feel, rest 1:00-2:00 between sets-

WOD
"Sun Devils"
2 sets:
25/20 Calorie Air Bike
25 Hang Power Cleans 95#/65#
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)