December 15th - 20th, 2025

‍MONDAY    DECEMBER 15, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 air squats
8 banded presses
8 banded good mornings
8 deadbugs

STRENGTH:   

Sumo Deadlift  2 - 2 - 2 - 2 - 2 - 2 (Dec.2)

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METABOLIC CONDITIONING:

Every minute on the minute, alternating, for 12 minutes, complete:

Odd minutes: 10 Sumo deadlifts @ 60% of your 2 rep
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Even minutes: 10 V ups/tuck ups

Cool down:
2:00-3:00 easy bike or take a walk!

1:00 seal stretch
1:00 puppy dog stretch

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‍TUESDAY   DECEMBER 16, 2025   

WARM UP

2:00 bike/row/ski

2 Rounds
1:00 single unders/1:00 double unders
8 air squats
8 PVC passthroughs
8 single arm DB press each arm
8 arch/hollow swings
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STRENGTH:  Push Press 4 - 4 - 4 - 4 - 4 - 4 (Dec.5)

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‍METABOLIC CONDITIONING : ‍

4 rounds for time of:
30 double-unders
20 chest-to-bar pull-ups
10 thrusters (95/65)

‍Cool down
2-3 minutes walk/bike
1:00 calf stretch each side
1:00 puppy dog stretch

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‍WEDNESDAY MASH UP    DECEMBER 17, 2025

Warm up:

2:00 run/bike/row/ski

1 Round

4 Inchworms with seal and down dog
10 air squats
10 hips down push ups
10 Samsons stretches
10 PVC pass throughs
10 Barbell or DB deadlifts
10 Barbell or DB cleans
10 Barbell or DB presses
10 arch/hollow swings OR hollow rocks
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Coach-led review of workout movement specific warm up

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METABOLIC CONDITIONING :‍

"12 DAYS of CROSSFIT"
1 wall walk/half wall walk/inch worm
2 deadlifts/DB deadlift*
3 push-ups/knee push ups
4 power cleans/DB power cleans
5 pull ups/ring rows
6 air squats
7 sit-ups
8 push presses/DB push press
9 toes to bar/hanging knee raises/toes to KB
10 burpees/up-downs
11 handstand push-ups/pike HSPU/plank shoulder taps
12 single-leg squats/box step ups

*Max weights 95/65 - will be used for all barbell movements.

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‍TEAM THURSDAY   DECEMBER 18, 2025

Warm up:

2:00 bike/row/run/ski
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 strict knee raises
1 pull to stand

Skill: Rope Climbs! 10-15 minutes - Last Day!

Work on the station to improve your foot wrap

Banded foot work: Sitting on box with bands

Rope on pull up bar: Sitting on box, practice foot work; Hanging from pull up bar, practice foot work and pulling up

Rope: Working on foot work - getting knees high, locking in feet, and standing up.
Working to climb in as few pulls as possible

If proficient with foot wrap, practice legless

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Partner Workout:

AMRAP 4:00

2 rope climbs to 15 feet (4 ground rope pulls to stand)

12 sandbag clean over shoulder

Rest 2:00

AMRAP 4:00

12 Box jumps (24/20")

24 Wall balls (20/14#)(10/9')

Rest 2:00

AMRAP 4:00

600m Bike erg

Max effort GHD sit ups or Abmat sit ups (2 = 1)

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Cool down

2:00 walk or bike

Foam roll!
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FRIDAY   DECEMBER 19, 2025

WARM UP

2 Rounds
8 cat cows
8 bent over ball slams
8 light kettelbell swings
8 bench dips
8 push ups
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STRENGTH: Bench Press  3 - 3 - 3 - 3 - 3 - 3 building (Dec.11)

‍METABOLIC CONDITIONING: ‍

4 rounds for time of:
20 kettlebell swings (53/35)
10 strict ring dips

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Cool down:
2-3 bike

1:00 scorpion stretch each side

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SATURDAY   DECEMBER 20, 2025

OPEN GYM  0800 - 1000

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