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

Saturday 3/2/2024

WOD 
"Souffles"
Teams of 2
For Time:
2 Rounds
5:00 Air Bike calories
4:00 Row calories
3:00 Run (each 50m counts as 1 rep)
2:00 Row calories
1:00 Box Step Ups 20”
- - One athlete works at a time. Score is total reps - -

* If lacking equipment or athletes can't run outside, sub in another machine or repeat any option.