Monday 12/1/2025
/Strength
Shoulder Press 5x6
5 sets
6 Shoulder Press
-build across sets by feel-
WOD
"Jack Frost"
4 Sets For Time:
15/12 Calorie Row
15 Thrusters 75#/55#
15 Chest to Bar Pull Ups
-rest 1:1 between sets-
Saturday 11/29/2025
/WOD
"Green Bean Casserole"
Teams of 2
5 Rounds For TIme:
300m Run (together or 400m Row)
Partner 1: 100ft Dumbbell Farmer Carry (50s/35s)
Partner 2: 15/12 Calorie Air Bike
- Switch when both are completed -
20 Dumbbell Box Step Overs (50s/35s)(shared)
Friday 11/28/2025
/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
WOD
""Big Steve""
Teams of 2
20:00 AMRAP
5 rounds (each):
20/15 Calorie Row
20 V-Ups
One partner starts on rower, one starts on V-Ups. Switch when reps are completed.
-into-
Max reps Bench Press 155#/95# in remaining time.
*Partner must dead hang from the pull up bar while the other partner benches
