Thursday 03/12/2026

Strength 
DEADLIFT
Every 2:30 × 4 sets
3 Deadlifts @72-75%

WOD
"Versace Mansion"
For Time:
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women's Calories: 20-40-60)

Monday 12/29/2025

WOD
"Confetti and Fireworks"
3:00 Max 50ft Shuttle Runs
1:00 Max Power Cleans 95#/65#
3:00 Max 50ft Shuttle Runs
2:00 Max Power Cleans 135#/95#
3:00 Max 50ft Shuttle Runs
3:00 Max Power Cleans 185#/125#
3:00 Max 50ft Shuttle Runs
(Score is Reps )

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)

Thursday 10/30/2025

WOD
"Frankenstein"
Teams of 2 For Time:
120 Wall Balls 20"/14"
80/64 Calorie Row
40x50ft Shuttle Run
80/64 Calorie Row
120 Wall Balls 20"/14"
* Split reps as desired