Warm Up - 2 sets:  1 Min Row/Bike - 7 up-downs - 7 leg swings/leg (forward and back) - 7 leg swings/leg (side to side) - 7 scap pull-ups - 10 banded monster walk steps, forward - 10 banded monster walk steps, backwards - 10 banded sumo stance good mornings - 10 banded pull-aparts – Bar muscle up:  5 scap pulls – 5 kips – 5 lever downs – 3 chest to bar pullups – 2 min to practice bar muscle ups (variations) – Deadlift:  Empty bar - 5 shin to knee – 5 slow deadlifts – 5 tempo deadlifts  Hang power cleans – 5 hang power pulls – 5 hang muscle cleans – 5 hang power cleans - 3 sets:  7 deadlifts - 5 hang power cleans – Build to workout weight (2 min per set)

WOD

7 deadlifts L3-155/105# L2-1154/75# L1-55/35#
5 hang power cleans
3 bar muscle-ups L2-3 jumping bar muscle ups L1-5 jumping chest to bar pullups + 5 HOD pushups

7 Rounds for time (13 Min Cap)

Strength – Deadlift – 3-3-3-3-3-3 (3 min per set)

Post WOD – 1 min roller (back) – 1  min lat smash (side)

Warm Up - 3 sets: Bike :30 easy pace - :20 moderate pace - :10 fast pace - 2 sets: 5 elbow-to-instep/leg - :30 unweighted good mornings - 10 reverse lunges/leg - 10 single-leg toe touches/leg - Sandbag carries: 5 sandbag deadlifts - 5 sandbag to chest - 50ft sandbag carry -

Partner WOD - 20 Min AMRAP
100ft Sandbag bear-hug carry (you pick the weight)
10/7 Calorie bike
-Alternate rounds until time runs out-

Rounds + Reps

Post WOD - 1:00 cat-cow - 20 alternating lying hip crossovers - 1:00/side pigeon stretch

Warm Up - 2 sets:  :20 single-unders - :20 hollow rocks - :20 squat hold – Rest :10 between sets - 2 sets:  :20 single-single-double - :20 kipping leg raises - :20 air squats – Rest :10 between sets - 2 sets:  :20 double-unders - :20 knees-to-chests - :20 goblet squats – Rest :10 between sets – DB thrusters:  5 single DB push press/side – 3 single DB thrusters/side – 5 DBL DB thrusters (pause at bottom) – 5 DBL DB thrusters (workout pace) – Toes to bar:  5 scap pulls – 5 quick kips – 5 hanging knee raises – 5 knees to armpits – 5 toes to bar – Movement practice:  4 DBL DB thrusters – 6 toes to bar – 24 double unders (use variations as needed)

WOD

20 Min AMRAP
4 DBL DB thrusters L3-50/35# L2-35/20# L1-15/10#
6 toes-to-bars L2-knees to armpits L1-hanging knee raises
24 double-unders L2-:30 double unders L1-24 singles
– Use two dumbbells.

Total reps

Post WOD - 1:00 couch stretch/side - 1:00 calf stretch/side

Warm Up – 2:00 bike, row, ski - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 single-leg toe touches/leg - 20 alternating reverse lunges - 10 Kang squats - 20 walking lunge steps – Deadlift:  10 reps light weight (touch and go) – 9 reps add weight (reset at the bottom) – 8 reps add weight (hand release reset at the bottom) – Practice:  2 sets: 5 deadlift – 100ft farmers carry – rest 1 min –

Strength WOD

- Every 4:00 -
8 hand-release deadlifts (quick reset at the bottom)
200ft Farmers carry (must be unbroken)

Build to your heaviest load for each movement

6 sets

Post WOD – 1:00 lying figure 4 stretch/side

Warm Up - 2 rounds:  1:00 row, bike, etc. - 12 step-ups - 6 alternating Cossack squats - 3 broad jumps, easy - Every 1:30 for 4 sets:  6 alternating single-leg broad jumps
– Land on two feet – Pistols:  6 narrow stance squats – 3 narrow stance squats – 6 assisted single leg squats (rings/rig) - 6 alt. toe nail spot single leg squats – 6 heel hook single leg squats – 6 single leg squats – Practice round:  6 calories - 6 single-leg squats - 6 calories - 12 step-ups – Use workout variations –

WOD
25/20 calories L2-22/17 L1-18/13
30 single-leg squats L2-hook behind the heel L1-30 reverse lunges
25/20 calories L2-22/17 L1-18/13
90 step-ups L3-24/20” L2-20/16” L1-16/12”
– Complete the calories on any machine.

2 rounds for time (25 Min Cap)

Post WOD – 20 alternating spider man twists

Warm Up - 5:00 slow run, bike, row, or ski - 2 rounds:  10 PVC pass-throughs - 10 PVC muscle cleans - 10 PVC shoulder presses - 10 banded good mornings - 10 banded side steps, right - 10 banded side steps, left – Empty bar:  3 clean deadlifts – 3 clean high pulls – 3 power cleans – 3 push presses – 3 push jerks – 3 clean & jerks –

Strength – Power Clean & Jerk – 3-3-2-2-1-1 (touch and go) (3 min per set)

WOD – “Grace”
30 clean and jerks L3-135/95# L2-95/65# L1-65/45#

For time

Post WOD - 1:00 foam roll upper back - 1:00 foam roll calf/side

Warm Up - 3 sets:  200-meter run - 10 alternating soldier kicks - 10 alternating hamstring scoop stretches -= 5 inchworm + pushups - 5 burpees – :30 ring plank hold - :15 ring bottom hold – 5 ring pushups x 2 – Dumbbell bench:  5-5-5 (build to working weight) – Test round:  200-meter run - 10 dumbbell bench press - 5 ring push-ups - 5 hand-release push-ups – Use workout variations.

WOD

400m run L2-300m L1-200m
50 DB bench presses L3-50/35# L2-40/25# L1-30/15#
400m run L2-300m L1-200m
50 ring push-ups L2-35 ring pushups L1-30 ring pushups (walked out)
400m run L2-300m L1-200m
50 hand-release push-ups L2-35 HOD pushups L1-30 HOD knee pushups
400m run L2-300m L1-200m

For time (22 Min CAP)

Accessary work

Every 2:00
10 single-arm dumbbell rows/side

4 sets for load

Post WOD - 1:00 door pec stretch/side

Warm Up - On 6:00 clock:  20 single-unders - 10 banded side-steps in each direction - 10 alternating leg crossovers - 10 alternating standing quad stretches - 5 alternating elbow-up front-rack stretches - 5 stiff-leg deadlift + squats – 15 sec singles – 15 sec high jump singles – 15 sec running singles – 15 sec double unders – Front squat:  10 alt. front rack elbow raises – 10 back rack alt elbow raises – Build up:  Front squats – 5-5-5 – Mini round:  2 sets:  7 front squats – 15 double unders – rest 1 min –

WOD

15 front squats L3-115/75# L2-95/65# L1-45/35#
60 double-unders L2-30 double unders L1-60 singles

5 rounds for time (15 Min Cap)

Strength – Front Squat – 3-3-3-3-3

 Post WOD - 2 rounds:  :30 calf roll/leg - :30 lacrosse ball roll/foot

Warm Up - :20 easy row - :20 moderate row - :20 hard row - 20 banded good-mornings - :20 easy row - :20 moderate row - :20 hard row - 15 up-downs - :20 easy row - :20 moderate row - :20 hard row - 10 push-ups - 1:00 row at workout pace - 6 step-back/step-up burpees + step over the rower - 6 step-back/jump-up burpees + step over the rower - 6 jump-back/step-up burpees + jump over the rower - 6 jump-back/jump-up burpees + jump over the rower – 10 alt DB deadlift + shrug – 10 hang sumo DB high pull – 10 DB snatches - 6-calorie row - 6 lateral burpees over the rower - 6 alternating dumbbell snatches – Use workout variations.

WOD

30-24-18-12-6 L2-24-18-12-6-3 L1-18-12-9-6-3
Cal row
Lateral burpees over the rower L2-same L1-step over
Alternating DB snatches (35/50 lb) L2-40/25# L1-30/15#

For time (20 min Cap)

Post WOD - 1:00 cat-cows - :30 doorway pec stretch/side

Warm Up – 2 sets:  100-meter jog - 10 walking lunges - 10 elbow instep + hamstring stretches – 400m run – Air squat:  5 pause squats – 5 slow squats – 5 slow down + fast up – 5 fast squats –

WOD
800m run L2-600m L1-400m
80 air squats L2-60 L1-40

3 rounds for time (24 Min Cap)

Post WOD - 2 sets:  :30 standing straddle stretch - :30 couch stretch/side

Warm Up - 2 sets:  :20 jumping jacks - 25-meter dumbbell suitcase carry - 10 lunges - 25-meter dumbbell suitcase carry - 10 plank shoulder taps - 25-meter dumbbell suitcase carry - 10 up-downs – Plank tap relay / race – Box jump overs:  6 box step ups – 6 box step up and overs – 6 box jump overs – Farmers carry:  3 sets:  50-meter farmers carry – Rest 1:00 between sets – Build to workout loading – Mini round:  :30 plank hold - 6 box jump-overs - 50-meter farmers carry – Use workout variations.

WOD I
2:00 plank hold L2-same L1-1:00 plank
30 box jump-overs L3-24/20” L2-20/16” L1-16/12”
100-m DB farmers carry L3-50-35# L2-40/25# L1-30/15#
2:00 plank hold L2-same L1-1:00 plank
20 box jump-overs
100-m DB farmers carry
2:00 plank hold L2-same L1-1:00 plank
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.

For time (18 min Cap)

WOD II – “Tabata”

20 sec HOD pushups

-10 sec rest-

8 rounds for total reps

Post WOD - 1:00 foam roll upper back - 1:00 double-forearm stretch

Warm Up - 2 sets:  :20 up-downs - :10 rest - :20 air squats - :10 rest - :20 PVC pass-throughs - :10 rest - :20 PVC front squats - :10 rest – Empty bar:  :30 front rack elbow raises - 5 clean deadlifts – 5 clean deadlift + shrug – 5 clean high pulls – 5 muscle cleans – 5 power cleans – 5 squat cleans – Build up:  Cleans – 5-4-3

Strength – Cleans (Power or Squat) – 3-3-2-2-1-1-1-1-1-1 (3 min per set)

Post WOD - 2 sets:  :30 scorpion stretch hold/side - :30 pigeon stretch/leg

2026 Burpees - WE TAKE THE NUMBER OF PEOPLE…EVERY ABLE BODY COUNTS…DIVIDE 2026 BY THE NUMBER OF WARM BODIES PRESENT AND COMPLETE 2026 BURPEES AS A GROUP FOR TIME.

THEN WE ALL GET TO ENJOY FOOD AND FELLOWSHIP TO BRING IN THE NEW YEAR.  JUST BRING A DISH TO SHARE AND ENJOY!

Warm Up – with a partner:  :10 jumping jacks - :30 underhand tosses - :10 jumping jacks - :30 bounce passes - :10 jumping jacks - :30 chest passes - :10 jumping jacks - :30 side tosses, right - :30 side tosses, left - :10 jumping jacks - :30 overhead throws - :10 jumping jacks - :30 squat + throws – Empty bar:  5 snatch deadlift + shrugs – 5 muscle snatch – 5 power snatches – 5 back rack jerks - 5 reps of ½ OHS – 5 OHS – Knees to elbows:  5 scap pulls – 5 kips – 5 knees to 90 – 5 knees to elbows - 2 sets:  3 box jump-overs per partner - 5 power snatches per partner - 5 overhead squats per partner - 3 knees-to-elbows per partner –

Partner WOD – 20 Min AMRAP
25 box jump-overs L3-24/20” L2-20/18” L1-16/12”
25 power snatches L3-95/65# L2-75/55# L1-45/35#
25 overhead squats L3-95/65# L2-75/55# L1-45/35#
25 knees-to-elbows L2-knees AHAP L1-Lying T2B
25-cal bike L2-20 cals L1-15 cals
– Step down from the box –

Total Rounds + Reps

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves

HAPPY NEW YEAR!

ALL CLASSES CANCELLED TODAY!

REGULAR CLASS SCHEDULE TOMORROW (1/2/26)

Warm Up – with a partner:  :10 jumping jacks - :30 underhand tosses - :10 jumping jacks - :30 bounce passes - :10 jumping jacks - :30 chest passes - :10 jumping jacks - :30 side tosses, right - :30 side tosses, left - :10 jumping jacks - :30 overhead throws - :10 jumping jacks - :30 squat + throws – Empty bar:  5 snatch deadlift + shrugs – 5 muscle snatch – 5 power snatches – 5 back rack jerks - 5 reps of ½ OHS – 5 OHS – Knees to elbows:  5 scap pulls – 5 kips – 5 knees to 90 – 5 knees to elbows - 2 sets:  3 box jump-overs per partner - 5 power snatches per partner - 5 overhead squats per partner - 3 knees-to-elbows per partner –

Partner WOD – 20 Min AMRAP
25 box jump-overs L3-24/20” L2-20/18” L1-16/12”
25 power snatches L3-95/65# L2-75/55# L1-45/35#
25 overhead squats L3-95/65# L2-75/55# L1-45/35#
25 knees-to-elbows L2-knees AHAP L1-Lying T2B
25-cal bike L2-20 cals L1-15 cals
– Step down from the box –

Total Rounds + Reps

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves

Warm Up - :40 inchworms with a push-up + lateral hop - :40 alternating deep lunge + twists - :40 lateral up-downs over a line - :40 mountain climbers - :40 lateral burpees over a line – Empty bar:  5 hang power cleans – 5 push presses – 5 push jerks - 2 sets: - 3 hang power cleans - 3 shoulder-to-overheads – Build in load to workout weight – 5 scap pulls – 5 kips – 3 lever downs – 3 kipping pullups – Mini round:  2 hang power cleans - 4 shoulder-to-overheads - 6 burpees over the bar - 8 pull-ups – Use workout variations

WOD - 4 Min AMRAP
3 hang power cleans L3-135/95# L2-95/65# L1-55/35#
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups L2-jumping pullups L1-ring rows
– Rest 2:00 between rounds.

5 sets Total Rounds + Reps

Post WOD - 1:30 lat/side delt foam roll/arm - 1:30 T-spine foam roll with arms overhead

Warm Up - :30 single-unders - 5 forward-step lunges/leg - :15 single-leg single-under/side - 5 Samson stretch lunges/leg - :30 backward single-unders - 5 lateral lunges/leg - :30 single-single-double-unders - 5 consecutive jumping lunges/leg – 10 reverse lunges – 8 front rack reverse lunges (Empty bar) – 6 front rack reverse lunges (light weight) -

Strength – Front Rack Reverse Lunges (alt) – 6-6-6-6-6-6-6-6-6-6 (3 min per set)

Post WOD - 2 sets:  :30 frog stretch - :30 couch stretch/leg

Warm Up - 2 sets:  200-meter run - 5 Spiderman stretches/side - 5 Cossack squats/side - 10 Russian kettlebell swings - 10 kettlebell goblet squats – Power Cleans:  5 clean deadlifts – 5 muscle cleans – 5 power cleans – Transition to back rack:  5 ¼ squats – 5 ½ squats – 5 back squats – Build up:  3 sets:  3 power cleans transition to 3 back squats

Partner WOD
31 back squats L3-135/95# L2-115/75# L1-55/35# (From Floor)
12 power cleans

5 Rounds for time *share the work / one works at a time

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/side

NO CLASSES TODAY! SATURDAY OPEN GYM WILL BE AVAILABLE TOMORROW (12/27)