Programming 12.15.25

Monday
Strength
Back Rack Lunges

Complete a 6×8 Lunges alternating back and for between legs. Starting at a comfortable weight and increasing to an uncomfortable weight.

WOD – 7 rounds, 16 min cap
6 Deadlifts
5 Hang Power Cleans
4 Shoulder to Overhead
5 Burpee Over the Bar

Rest 30 seconds between sets

Athlete Note:
-Try to go heavy today and complete each round as a sprint.

L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb

Score = Time

Tuesday
Conditioning
Sled Push and Running

16 min to alternate back-and-forth between a 200m Run and a Sled Push (once down). If you need more of a challenge, push the sled down and back or add weight.

WOD – 15 min AMRAP
15 Kettlebell Swings
10 Alternating V-Ups
15 Box Jumps
10 Alternating V-Ups

L3: 62/44lb
L2: 53/35lb (RX)
L1: 35/26lb

Score = Reps

Wednesday
Benchmark WOD: Cindy

WOD – 20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

Score = Rounds + Reps

Strength
Single Leg Romanian Deadlift

Complete 5×7 on each leg

Thursday
Skill
SkiErg

Review technique and then complete the 1000m SkiErg Test

WOD – 5 rounds, 17 min cap
10/7 Calories on Echo Bike
7 Devil’s Press

Athlete Notes:
-If you’re sore from Cindy yesterday, just go a little lighter or slower today.

L3: 40/30lb
L2: 35/25lb (RX)
L1: 25/15lb

Score = Time

Friday
Skill
Hang Snatch

Spend 15 minutes working on your snatch.

WOD – 18 min

Every 90 seconds, complete:
Round A: 15/12 Calories on Rower
Round B: Alternate between 20 Wall Balls / 15 Toe To Bar

L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb

Score = Slowest Row Round

HYROX

Tuesday
WOD 1 – 16 min AMRAP
200m Run
Sled Push down

WOD 2 – 15 min AMRAP
15 Kettlebell Swings
10 Alternating V-Ups
15 Box Jumps
10 Alternating V-Ups

Wednesday
WOD 1 – 10 min EMOM
20 second Row sprint + 40 second recovery

WOD – for time, 24 min cap
400m Run
20 Wall Balls
200m Farmers Carry
20 Wall Balls
200m Farmers Carry
400m Run

Rest 3 minutes then complete a 2nd round

Thursday
WOD 1
Review SkiErg technique as a class and then complete the 1000m SkiErg Test

WOD 2 – 8 min AMRAP
10 Dumbbell Snatch
8 Box Jump Overs

WOD 3 – 8 min EMOM
Burpees

Pick a number count that you can be consistent with for the entire duration

Sunday
WOD 1 – 32 min cap
800m Run
Sled Push (down and back twice)
800m Run
Sled Pull (down and back twice)
800m Run
80 Wall Balls

WOD 2 – 10 min
Ab Lab

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