December 1st - 6th, 2025

‍MONDAY    DECEMBER 1, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 air squats
8 banded presses
8 hand release push ups
8 deadbugs

STRENGTH:   Bench Press  4 - 4 - 4 - 4 - 4 - 4 (Nov.14)

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METABOLIC CONDITIONING:
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For max reps:
Tabata calorie row
Tabata AbMat sit-ups
Tabata box jumps (24/20)
Tabata calorie bike

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

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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 2, 2025   

WARM UP

2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 PVC good mornings
8 box dips
8 glute bridges
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STRENGTH:  Sumo Deadlift 3 - 3 - 3 - 3 - 3 - 3 (Nov. 18)

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‍METABOLIC CONDITIONING : ‍

21-18-15-12-9-6-3 reps for time of:

Ring Dips/Box dips

Box Step ups (single DB) (50/35)

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‍Cool down
2-3 minutes walk/bike
1:00 foam roll quads and back

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‍WEDNESDAY MASH UP    DECEMBER 3, 2025

Warm up:

2:00 run/bike/row/ski

1 Round

10 air squats
10 single arm DB high pulls
10 single arm DB presses
10 arch/hollow swings
10 DB thrusters -warm up weight
5 pull ups (or scale)
5 DB thrusters at working weight
6 DB snatches at working weight

METABOLIC CONDITIONING :‍

FOR TOTAL TIME:

600m Row or 45 cals on Echo bike (note that whatever you do now - do the other at the end)

21 Dumbbell Thrusters, (50/35)

21 Pull-ups

36 Dumbbell Power Snatch, (50/35)

18 Pull-ups

REST 3 MINUTES

15 Dumbbell Thrusters, (50/35)

15 Pull-ups

24 Dumbbell Power Snatch, (50/35)

12 Pull-ups

REST 2 MINUTES

9 Dumbbell Thrusters, (50/35)

9 Pull-ups

12 Dumbbell Power Snatch, (50/35)

6 Pull-ups

600m Row or Air Bike (whatever you didn't do at the beginning)

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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders

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‍TEAM THURSDAY   DECEMBER 4, 2025

Warm up:

2:00 bike/row/run/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 PVC pass throughs
8 Samson stretches
8 strict knee raises
1 pull to stand

Skill: Rope Climbs! 10-15 minutes

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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Team Workout:

AMRAP 14:00
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‍Max KB swings (53/70 lb)

Every 2:00, including 0:00, both partners perform 6 tag-team shuttle runs.– 1 shuttle run is 25 ft out and back.

Partners switch KB swings as needed.

No floor touch on the shuttle run.
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FRIDAY   DECEMBER 5, 2025

WARM UP

2 Rounds
8 bootstrappers
8 banded presses
8 banded good mornings
8 arch/hollow swings
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STRENGTH: Push Press 5 - 5 - 5 - 5 - 5 - 5 climbing to a number to establish a new series

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‍METABOLIC CONDITIONING: ‍

AMRAP 10:00

5 toes-to-bars

3 sandbag over-the-shoulders

1 wall walk/half wall walk/2 inch worms with push up

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SATURDAY   DECEMBER 6, 2025

OPEN GYM  0800 - 1000

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