Saturday 1/11/2025

WOD 
"4.40 Challenge Workout"
Teams of 2 For Time:
440 calories on any machine
*Every 3:00 perform 4 Bench Press 185#/110#
**Start with the Machine

Friday 1/10/2025

Strength 
Back Pause Squat 1x3
Build up to a Heavy Back Pause Squat (2-3-seconds)
in 12-15 minutes

WOD
"Fear Factor"
11.1/14.1
10:00 AMRAP
30 Double Unders
15 Power Snatch 75#/55#

Thursday 1/9/2025

Strength 
Pause Bench Press 1x3
Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom)
in 12-15 minutes

WOD 
"The Mole"
For Time:
10 Cal Row
10 Strict Handstand Push Ups
20 Cal Row
20 Handstand Push Ups
30 Cal Row
30 Push Ups
30 Cal Row
20 Handstand Push Ups
20 Cal Row
10 Strict Handstand Push Ups
10 Cal Row
*20:00 Time Cap

Wednesday 1/8/2025

WOD 
"The Amazing Race"
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking Lunge 75#/55#
*30:00 Time cap

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