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"

Wednesday 6/4/2025

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WOD
"American IV"
30:00 AMRAP
1000m Row
30 GHDs (Scale V-Ups)
20 Burpee over Rower

Accessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

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