12-26-25

30′ AMRAP – Team of 3
15 Reverse Lunge Wallballs
15 Sumo DL High Pulls KB
15 Box Jumps
15 DB Push Press
15/12 Calories

12-23-25

Strict Press to Push Press
6 – 1
5 – 2
4 – 3
3 – 4
2 – 5
1 – 6

15′ AMRAP
10 Hang DB Snatch
15 Goblet Squats
20 Abmat Situps
:30 Plank

12-22-25

20′ AMRAP – Pick Your Lift / Pick Your Lane
200m Run
4 – 3 – 2 – 1 LIFTs

Clean & Jerk OR Clean OR Deadlift
Lane 1. 135, 155, 165, 185
Lane 2. 95, 115 135, 145
Lane 3. 55, 65, 75, 85

12-19-25

Just a Bar Warmup
3′ AMRAP
1 – 2 – 3 – 4 – 5 …..
Hang Cleans
Strict Press
Back or Front Squat

NFT
10 – 10 – 8 – 8 – 6 – 6 – 4 – 4 – 2
CG Bench Press
6 Bulgarian Split Squats / Leg
12 DB Hip Thrusts – 2 Second Pause at Top

12-18-25

Deadlifts
20′ to Find 10 Rep Max

For Time:
2000/1800m Row or Ski

12-17-25

Strict Press:
18′ to Work to Heavy 5 Reps
*5 Second OH Hold – 1st Rep of Each Set
**4 Front Rack Reverse Lunges After Each Set

16′ AMRAP
1000/900m Row or Ski
4 Rounds:
5 DB Push Press (50% of Strict Press)
10 Weighted Walking Lunges
500/450m Row or Ski
With Remaining Time, AMRAP of:
5 DB Push Press
10 Weighted Walking Lunges

12-16-25

Strength:
Warm Up to WOD Weight for Complex

18′ AMRAP
Barbell Complex of:
2 Deadlifts
2 Hang Cleans
2 Front Squats
10 Knees to Chest
15 Tuck Ups
:30 Plank on Elbows

12-15-25

Back Squats
20′ to Work to Heavy 5 Rep

12′ AMRAP
250/225m Row or Ski
5 Deadlifts (50% of back squat)
5 Burpees Over the Bar

12-12-25

Front Squats – For Mobility, not Load
15′ to work on Sets of 5
*3-5 Second Pause at Bottom of Each Rep

15′ AMRAP
10 Hang DB Snatch
20 Abmat Situps
20 Box Step Overs
10 Pullups

12-11-25

Push Press – 15′
5 Reps
*3 Second Hold at Top of Each Rep

18′ AMRAP – Team of 2
15/12 Calories
20 OH Walking Lunges
10 Toes to Bar / 20 Knees to Elbows