Tues, Dec 30, 2025

Wod

1) “Khalipa Burpee Test”

EMOM until failure

Burpees*no jump Rx1 15 Rx2 12 Rx3 10

(If you fail before 7 rounds turn it into AMRAP until 7:00)

2) Shoulder Press

5x3 *dead stop ascending

3) 4 Rounds:

250/225m  Ski

10 BMU Rx2 c2B Rx3 pull-ups

*a break = 30 double unders Rx3 45 singles

(Time cap 10 mins)

Mon, DEC 22,2025

WOD

1) 12 min amrap

Wallball Rx1 30/20#45 reps , Rx2 30/20# 30 reps, Rx3 20/14 30 reps

8 Pwr Clean Rx1 165/115, Rx2 135/85, Rx3 115/65

Row 500/450m

2) Deadlift

5 x 5 ascending

3) 3 RFT

Bike Echo Rx1 20/16 cals, Rx2 16/12 , Rx3 12/10

15 Front squats Rx1 165/115, Rx2 135/85, Rx3 115/65

Fri, Dec 19, 2025

Wod

1) 8 min EMOM alternate between

80’ double kb front rack walk

80’ single arm kb overhead walk

(Switch arms halfway)

Rx1 70/53 Rx2 53/35 Rx3 35/26

2) Bench Press

5x4 ascending

3) 15 min AMRAP:

Double unders Rx1 50 Rx2 30 Rx3 50 singles

Bar muscle ups Rx1 5 Rx2 3 Rx3 5 pull-ups + 5 pushups

Handstand walk Rx1 40’ Rx2 20’ Rx3 5 inchworms

Thurs, Dec 18, 2025

Wod

1) Death by Snatches

EMOM:

1 snatch

*add 1 rep every minute

Rx1 175/125 Rx2 135/95 Rx3 115/75

(Cap 10 mins)

If fail before 7:00, turn into an AMRAP

2) Front squats

5x4 ascending

3) (2:00on/1:00off) x4
25 GHD hip extensions
10 overhead squats Rx1 135/95 Rx2 115/75 Rx3 95/65
Max-reps box jumps Rx1 36/30 Rx2 30/24 Rx3 24/20

*must step down

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

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)