Thursday 12/11/2025

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WOD
"Sparky"
For Time:
25x50ft Shuttle Run
100/80 Calorie Row
25x50ft Shuttle Run
(Score is time)

Accessory
3-4 sets:
10 Landmine Press (each) @ moderate weight – maintain control and quality
10 Landmine Twists @ moderate weight – maintain control and quality
10 Landmine RDL (each) @ moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

Wednesday 12/10/2025

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WOD
"Papago Park"
2 Rounds For Time:
15 Box Jumps 24"/20"
9 Overhead Squats 115#/85#
-rest 1:1-
2 Rounds
15 Box Jumps 24"/20"
12 Overhead Squats 95#/65#
-rest 1:1-
2 Rounds
15 Box Jumps 24"/20"
15 Overhead Squats 75#/55#
(Score is total time, including rest))

Accessory 
3 sets
20 Russian Kettlebell Swings @ RPE 7/10
-rest 30 seconds-
20 Dumbbell Glute Bridges
* 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.

Tuesday 12/9/2025

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WOD
"Mill Avenue"
15:00 AMRAP
3 Wall Walks
12 Dumbbell Bench Press (50s/35s)
15 Abmat Sit Ups
(Score is rounds + reps)

Accessory 
Gymnastics - Handstand/Grip (Week 7)
8-minute EMOM
Level 1:
Odd minute: 30 seconds of elbow plank hold
Even minute: 7-10 Ring Rows
Level 2:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 1 Rope Climbs (sub 6-8 Strict Chin Ups, if needed)
Level 3:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 2 Rope Climbs (sub 10 Strict Chin Ups, if needed)