WOD 12.11.2025

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For Load Deadlift 5-5-3-3-1-1-1 – Start at 75% of 1-rep max. – Build to a heavy 1-rep-max deadlift. For Time 3 Rounds 25 Box Jump 24/20" 25 Kettlebell Swing 1.5/1P 400M Run 12:00 Time Cap

WOD 12.10.2025

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A. For Max Efforts Alternating EMOM x 20:00 Min 1 | :30 Handstand Hold Min 2 | :30 Chin-Over-The-Bar Pull-up Hold Min 3 | :30 Max Rep Handstand Push-up Min 4 | Max Calorie Row Min 5 | Rest – Accumulate :30 in the holds. B.…

WOD 12.9.2025

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For Load On A 10:00 Clock, Build To A Heavy... Power Clean Single For Rounds and Reps 7:00 AMRAP 3 Power Clean 84/56 10 Double Under

WOD 12.8.2025

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A. Gymnastics Skill Practice Alternating EMOM x 10 Minutes Minute 1 | :30 Strict Toes-to-Bar Practice Minute 2 | :30 Ring Forward Roll-to-Support Practice B. For Rounds and Reps 4 x 3:00 AMRAP 15 Toes-to-Bar 10 Burpees 15/12…

WOD 12.7.2025

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A. For Load & Skill Every 1:30 x 5 Rounds 3 Power Snatch – Each rep must be touch-and-go B. Partner Workout 15:00 AMRAP w/Partner 10 Shuttle Run 3 Power Snatch 61/43 – Partner A does 5 shuttle runs, and then…

WOD 12.6.2025

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A. For Load E2MOM x 5 Rounds 5 Thruster A. For Time Thrusters 34/25 30-20-10 Wall walks 9-6-3

WOD 12.5.2025

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  A. For Time 80/65 Calorie Row 70 Sit-up 60 Kettlebell Swing 1.5/1P 50 Kettlebell Goblet Hold Lunge 1.5/1P 40 Burpee 30/20 Calorie Row  

WOD 12.4.2025

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A. For Rounds and Reps 15:00 AMRAP 200M Run 3 Rope Climb 40 Double Under B. Accessory Finisher On A 10:00 Clock, Accumulate... 30-50 Strict Handstand Push-up

WOD 12.3.2025

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A. For Load Overhead Squat 3-3-3 Front Squat 3-3-3 Back Squat 3-3-3 B. Core Finisher 3 Rounds :10 Ring Plank Hold, Right Arm :10 Ring Plank Hold, Left Arm :10 L-sit Hold 5 Strict Toes-to-Bar

WOD 12.2.2025

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A. For Load and Skill 5 Rounds For Load 20M Sled Push 20M Sled Pull Skill Work Jump Rope Pratice B. For Time 5 Rounds 9/7 Calorie Any Machine 12 Chest-to-Bar Pull-up 15 Push-up