Tuesday 12/30/2025

WOD
"A Champagne Toast"
For Time:
10 Rounds
30 Double Unders
10 Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups 20"
5 Strict Pull Ups

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"

Wednesday 06/18/2025

Strength
Front Squat 1x1
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)

Accessory
Box Jump: Max Height

WOD
"Waterdogs"
4 sets For Total Time:
20/16 Calorie Air Bike
20 Goblet Squats 35#/25#
20 Box Step Ups 20"

-rest 1:00 between sets-

Thursday 4/17/2025

Strength 1
Hang Snatch 6x2
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+ of Snatch 1RM
-into-
Strength 2

Strength 2
Snatch Pull 3x3
3×3 Snatch High Pull @80-90%

WOD
"REO Speedwagon"
For Time:
3 Rounds
12 Box Step ups 24"/20"
12 Pull Ups
-into-
3 Rounds
8 Box Jumps 24"/20"
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps 30"/24"
4 Bar Muscle Ups