Mon, Dec 15, 2025
Wod
1) 10 min AMRAP:
10 wallballs
5 cleans Rx1 205/145 Rx2 175/125 Rx3 155/105
(+10 wallballs every round)
2) Front Squat
5x4 ascending
3) For Time:
20/16 cal Bike erg
30 kb swings Rx1 62/44 Rx2 53/35 Rx3 35/26
40 kb step ups
30 kb swings
20/16 cal bike erg
(10 min cap)
Fri, DEC 12, 2025
WOD
1) 6 x 1:30 Emom
Sit-ups Rx1 45, Rx2 40, Rx3 35
Lsit 30 secs hold
2) Bench Press
5 x 5 ascending
3) 3 RFT
Row 500/450
1 min rest
Ski 500/450m
1 min rest
Thurs, DEC 11, 2025
WOD
1) 11 min amrap
5 Squat cleans Rx1 205/145, Rx2 165/115, Rx3 135/95
10 Bar facing burpees
20 Deadlift - same
2) Backsquat
4 x 4 ascending
3) 9 min amrap
10 DB cleans Rx1 70/55, Rx2 60/45, Rx3
50/30
GHDSU Rx1 30, Rx2 25, Rx3 15
Shuttles Rx1 10, Rx2 8, Rx3 6
WED, DEC 10, 2025
WOD
1) For Time
Erg 125/100
Echo 125/100
Row 125/100
Ski 125/100
Tues, Dec 9, 2025
WOD
1) 3RFT
Row 500/450m
21 Kb swings 53/35
12 pull-ups
2) Barbell Complex
5 x 3 Pushpress /1 split jerk
Ascending
3) 4 RFT
Ski 20/16 cals
HSPUs Rx1 20, Rx2 10, Rx3 20/15 push-ups
Mon, Dec 8, 2025
WOD
1) 24 min Emom
Wallballs Rx1 20, Rx2 18, Rx3 16
Box Step ups Rx1 20, Rx2 18, Rx3 16
8 Pwr clean Rx1 165/115, Rx2 135/95, Rx3 115/75
Row Cals Rx1 14/12, Rx2 12/10. Rx3 10/8
Echo cals Rx1 12/10, Rx2 10/8, Rx3 8/6
Rest 1 min
2) Backsquat
6 x 4 ascending
Fri, Dec 5, 2025
Wod
1)Lsit
3x :30 hold/ 1:00rest
Back extension
3x 1:00hold /:30 rest
2)Bench Press
5x5 ascending
3)For time:
5 rope climbs Rx2 4 Rx3 3
10 power cleans Rx1 155/105 Rx2 135/85 Rx3 95/65
20 bar-facing burpees
40/32cal Row
20 bar-facing burpees
10 power cleans
5 rope climbs
Time cap 15
Thurs, Dec 4, 2025
Wod
1)”Flight Simulator”
For Time:
Unbroken double unders
Rx1 (by 5s)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Rx2 (by 10s)
10-20-30-40-50-40-30-20-10
Rx3 singles (by 5s)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time cap 11mins
*Each set must be unbroken. If you miss, you must restart the set you were on. You must break before starting the next set. Rest as needed between sets.
2) Front Squat
5x5 ascending
3) 10min AMRAP:
5 Db hang clean & jerk Rx1 50/35 Rx2 45/25 Rx3 35/20
40’ Db Oh lunge
*+5 c&j every round
Wed, Dec 3, 2025
Wod
Bike erg/ ECHO/ Row / Ski
:30on/:30off x7
1min rest inbetween machines
Tues, Dec 2, 2025
Wod
1) Every 90 seconds x6
10/7 push-ups + 1 wallwalks / Rx2 +2 wallwalks (3 total) / Rx1 + 5 wall facing hspu
*the Rxs build on eachother
2) Push Press
3x7 ascending
3) For Time:
30/24cal Ski cals
30 Db burpee box step oversRx1 50/35 Rx2 35/25 Rx3 bodyweight
30/24cal Ski
(Time cap 12 mins)
Mon, Dec 1, 2025
Wod
1) 15:00 to work to a heavy 3 rep
Squat clean
2) For time:
Buy In: 800m Run
21-15-9
Wallballs Rx1 30/20 10’ Rx2 20/14 10’ Rx3 same/14 9’
T2B
(Rest 2 minutes)
Buy in: 400m Run
15-12-9
Wallballs
T2B
Time cap 20mins
WED,Nov 26, 2025
WOD
1) 5 RFT (35 min cap)
Run 200m
Echo 500/450m
Erg 500/450m
Row 250/225m
Ski 250/225m
Rest 1 min
Tues, Nov 25,2025
WOD
1) 3 RFT
Pull-ups Rx1 15- CB , Rx2 15, Rx3 10
Row 500/450m
Pushpress 75/55 Rx1 25, Rx2 20, Rx3 15
2) Shoulder Press
6 x 3 ascending
3) 12 min amrap
Alt DB Snatch 35/20 Rx1 30, Rx2 25, Rx3 20
Ski Cals Rx1 20/16, Rx2 18/14, Rx2 16/12
Devil press 35/20 Rx1 10, Rx2 8, R3 6
Mon, Nov 24, 2025
WOD
1) 3 RFT
5 Squat cleans Rx1 225/155, Rx2 185/125, Rx3 155/105
Run 400m
GHDSU Rx1 25, Rx2 20, Rx3 15
2) Backsquat
2 x 5 same weight 75% 1RM
2 x 4 80%
2 x 3 90%
3) 4 RFT
Echo 15/12 cals
Burpees Rx1 7, Rx2 5, Rx3 3
20 jumping lunges
Burpees Rx1 7, Rx2 5, Rx3 3