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)

Friday 1/2/2026

Strength 
Power Snatch 1x1
-Rest 3:00 after the Workout is completed-
8:00 to establish a Heavy Power Snatch

WOD
"Ring in the New Year"
AMRAP 15:00
5 Wall Walks
20 GHDs
20 Hang Dumbbell Snatch 50#/35#
20 Dumbbell Step Back Lunges 50#/35#
(Score is Rounds + Reps)

Friday 12/26/2025

WOD
"Frankincense"
3 Rounds For Time:
21 Handstand Push Ups
21 Deadlifts 185#/125#
21 GHDs

Accessory 
4 sets
10 Strict Toes to Bar / Strict Knee Raise
-rest 30 seconds-
10 Heel Elevated Tempo Goblet Squat (3 sec negative)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Thursday 11/6/2025

Strength
Snatch
Snatch 7x2
Every 2:00 x 7 sets:
2 Snatches @75–80% of 1RM

WOD
"Marischal College"
12:00 AMRAP
48 Double Unders
12 GHDs
4 Back Squats 225#/155#