Workout Sneak Peek
12.08-12.14.2025
WOD – Sun, Dec 7
WOD – Sun, Dec 7
ENDURANCE
“Dust It Off” (Time)
5 Rounds
15 Ring Rows
40 Sit Ups
30 DB Snatch
200 Meter DB Farmer’s Carry
MCx: 50/35
MAx: feet under the rings, 25/15
MVx: step back one step for 10 rr, 30 sit, 20 db sn 15/10, 100m
GOALS + GUIDANCE: Don’t underestimate the ring row! Stand with your feet under the rings, take […]
WOD – Sat, Dec 6
WOD – Sat, Dec 6
ENDURANCE
“Blute” – ish (Time)
In Teams of 3
10 Rounds Each
20 DB Step Ups, 20”
Bike for Cals
Row for Cals
MCx: 50/35
MAx: 35/20
MVx: 25/15
GOALS + GUIDANCE: In teams of 3 (made as fair as possible by the coaches), one person will do 20 db step ups (they are the time keeper) while one person […]
WOD – Fri, Dec 5
WOD – Fri, Dec 5
WARM UP
Squat Warm Up (Checkmark)
3 Rounds
15 Squats
15 Deadbug
15 Glute Bridge
15 Curtsy Lunge (L)
15 Curtsy Lunge (R)
*add 1 db rnd 2 + 3
GOALS + GUIDANCE: Together as a class, and for quality not time, you’ll move through the three rounds of the warm up. Rounds two and three, use a dumbbell and […]
WOD – Thu, Dec 4
WOD – Thu, Dec 4
STRENGTH
Shoulder Press (3×8, building
GOALS + GUIDANCE: Start your first working set of presses at 75% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)
CONDITIONING
“Can You See Me” […]