WOD – Wed, Dec 31
3 Rounds
600 Meter Row
12 DB Overhead Lunge
Rest 1 Minute
600 Meter Row
31 DB Snatch
Rest 1 Minute
600 Meter Row
25 DB Sit Ups
Rest 1 Minute
MCx; 50/35
MAx: 35/20
MVx: 400m row, front lack lunge, 25/15
WOD GOALS + GUIDANCE:
GOALS + GUIDANCE: PEACE OUT 2025!!! Row at your 2k pace with the intent to finish each 600 in about 2-2:30. The dumbbell overhead lunges are 12 total reps, switch hands at any point. You will then rest 1 minute before the next row and db movement. Same pace on the row then do 31 dumbbell snatches (total). Again, rest 1 minute before the next 600m and 25 db sit ups. Use one dumbbell, held across your chest, for the weighted sit ups, then rest 1 minute before the next round. Target 35 minutes.
WOD – Tue, Dec 30
GOALS + GUIDANCE: Start your first working set of presses at 80% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)
20 Hang Squat Cleans for Time
MCx: 185/125
MAx: 135/85
MVx: 95/65
GOALS + GUIDANCE: Choose a weight that feels heavy, and you can only cycle for 3-5 reps before having to break. Target sub 10 minutes (10 min cap).
WOD – Mon, Dec 29
GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first working set of 6 at 80% of your 1 rep max, and build in weight )
AMRAP 9
3 Strict Pull Ups
6 Burpees to Bar (jump and reach)
9 KB Sumo Deadlift High Pulls
MCx: 70/53
MAx: band, 53/35
MVx: jumping pull ups or ring rows, in + outs, 35/26
GOALS + GUIDANCE: Start every round with 3 perfectly strict pull ups to build upper-body pulling strength. Do the pull ups unbroken for as long as possible. Keep a moderately uncomfortable pace on the burpees, jumping and touching a target 6″ above your reach. Then the sumo deadlift high pull will feel super light after doing heavy sumo deadlifts (no arm pull). Choose a weight for the high pulls that you can do unbroken every round. Target 4-5 rounds
EVENT: 2026 Winter Reset
THE RESET
We’re keeping it simple…
No Sugar.
No Alcohol (or another vice).
DATES
January 1st – 31st
THE DETAILS
Between Thanksgiving and New Years, the majority of us have a few more cookies, treats, and libations than we typically do throughout the year. Tis the season, right!!?? The treats are delicious, and we have a blast celebrating with friends and family.
During those few weeks, you may have noticed you feel a bit sluggish, you’re not sleeping as well, and your workouts aren’t going to plan. Sugar and alcohol are the main contributors. So, now that the season of celebrating is wrapping up it’s time to have a few less of those tasty morsels and start feeling YOUR BEST again!
January’s Nutrition Reset will focus on limiting sugar and alcohol consumption. Thirty-one days to see how you feel sugar and alcohol free. Will you sleep better? Yes! Will you have more energy? Yes! Will you have more mental clarity? Yes! Will your body perform at its best? Yes!
Sign me up!
SUGAR
I know what alcohol is but what constitutes a sugar?
Below is a list of what sugar can be called, and what sugar is typically in
- sugar, maltose, dextrose, sucrose, fructose, evaporated cane juice, crystals
- sugar alcohols, and artificial sweeteners
- cookies, candy, ice cream, baked goods (yes, some breads contain sugar)
- processed foods with added sugar; ketchup, tomato sauces, marinades, salad dressing, nut butters, canned goods
- items with the word “concentrate” in the ingredient list.
- some pre-packaged meats, deli meats, bacon
- protein bars, granola bars, some yogurts
- juices containing added sugar (not just fruit), some dried fruits have added sugar
When in doubt, look at the ingredient label before you use/consume it! Better yet, eat foods without labels. Naturally sweet foods like honey, agave, fruit and maple syrup are GOOD TO GO!
EAT INSTEAD
Whoa, I’m shocked by some of those items that contain sugar. I feel like this could be restricting and I’m panicking! What can I eat?
Below is a list of foods that do not typically contain sugar
- Protein – Eggs and egg whites, beef/steak, bone broth, bison, pork, chicken, turkey, duck, fish (tuna, salmon, haddock, cod, snapper, swordfish), and shellfish (shrimp, lobster, scallops, crab), yogurt, cheese, cottage cheese, milk, tofu, beans, tempeh
- Fruits + Veggies – Spinach, kale, swiss chard, lettuce, broccoli, cauliflower, tomatoes, cucumbers, radishes, carrots, zucchini, yellow squash, peppers, potatoes, butternut squash, sweet potatoes, bananas, berries, apples, pears, kiwi, citrus, melon, papaya, mango, etc,
- Fats – Oils (coconut, olive, avocado), avacado, coconut and coconut butter, nuts/seeds and their butters, butter
- Grains – Rice, corn, wheat, flour, oats, rye, quinoa, farro, barely
SIGN UP
This challenge is exactly what I need! Where do I sign up? How do I track my successful days?
It’s easy! Sign up at the front desk. Each day you avoid sugar and alcohol put an “X” next to your name.
WOD – Sun, Dec 28
AMRAP 20
30 Box Jumps
15 Calorie Row
5 Wall Walks
MCx: 24/20
MAx: step 24″, 12 cals, 3 wall walks or modified
MVx: step 20″, 9 cals row, 20 shoulder taps or pull thrus
WOD GOALS + GUIDANCE: AMRAPs are a time to try ONE NEW skill or PUSH your pace! Today, try jumping all of the box jumps, or maybe rowing faster than ever, or doing all the calories, OR doing wall walks! The box jumps should take around :90-2:00, the row about :60-:75, and the wall walks :60-:75. Target 3-4 rounds.
WOD – Sat, Dec 27
AMRAP 17
5 Thrusters
7 Power Cleans
9 Lateral Burpees
11/7 Calorie Bike
MCx: 115/75
MAx: 95/65, 9/6 cals
MVx: 75/55, 7/5 cals
GOALS + GUIDANCE: Keep the thrusters unbroken, then drop the bar before doing the power cleans unbroken. Keep a steady pace on the burpees, and complete the calorie bike in :45 or less. Do not go out hot and redline round 1. Try to hold 2:00+-ish per round. Target 6+ rounds.
WOD – Fri, Dec 26
3 x 6/6, build
GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 6 reps on one leg, then 6 reps on the other. Take 2 minutes between sets, ideally increasing your dumbbell weight each round.
100-80-60-40-20 Double Unders
25-20-15-10-5 Wall Balls
MCx: 20/14
MAx: 25-20-15-10-5 attempts, 14/10
MVx: 150-120-90-60-30 singles, 10/6
GOALS + GUIDANCE: From one cardio movement into the next! Relax on the double unders, take a deep breath and keep your arms loose by your sides. You may want to break the dubs into sets of three (40,30 and 30 reps for the 100) to give your arms a quick shake out and take a reset breath. For the wall balls, try to do them unbroken or two sets, completing more than half the reps before taking a break. Target sub 10 minutes (12 min cap.)
WOD – Thu, Dec 25 Happy Holidays – Closed
WOD – Wed, Dec 24
1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Box Jumps, 20″
7 – Push Ups
8 – Sit Ups
9 – Pull Ups
10 – 100m Run
11 – KB Swings
12 – Jumping Lunges
MCx: 135/95, 70/53
MAx: 115/75, step up 24″, knee push, one band pull ups, 53/35, lunges
MVx: 75/55, in+outs, step up 20″, knee push up, 35/26, jump squats
GOALS + GUIDANCE: Have Fun! 30 min cap