Tuesday 12/2/2025

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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"

Thursday 5/15/2025

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WOD
"Alright, Alright, Alright"
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups

Accessory 
Mayhem Mini-Pump – Legs and Glutes
3-4 rounds:
10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Supermans
-Rest 2 minutes between rounds-
* 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 2 minutes between rounds

Thursday 02/01/2024

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Strength
Power Snatch
Every Minute (10:00)
5 Power Snatches  (+5lbs total from Wk 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"French Toast Bagel"
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest

*Score: total bench reps as set 1 and total sit-ups as set 2.

Accessory
Mayhem Mini-Pump – Glutes
4 Rounds:

10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight

*Rest 1 minutes between rounds