December 22nd - 27th, 2025

‍MONDAY    DECEMBER 22, 2025  

2:00 bike/row/ski/run

2 Rounds
8 squat plate press outs
8 alternating plate halos
8 light DB presses each arm
8 deadbugs

STRENGTH:   Back Squat   2 - 2 - 2 - 2 - 2 building (Dec. 12)
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METABOLIC CONDITIONING:‍

42-30-18 reps for time of:
AbMat sit ups
Dumbbell shoulder-to-overheads (2 DBs) (50/35)

COOL DOWN:

2-3 walk or easy bike
1:00 saddle stretch
1:00 seal stretch

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TUESDAY    DECEMBER 23, 2025   

WARM UP

2:00 run/bike/row
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2 Rounds
8 bootstrappers
8 banded presses
8 banded good mornings
8 glute bridges
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STRENGTH: Power Clean & Jerk  4 reps. for Met.Con cycling/touch and go reps (Dec. 9)
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METABOLIC CONDITIONING :

Complete 2 rounds of:

Echo bike for 50 seconds, rest 10 seconds

Echo bike for 40 seconds, rest 20 seconds

Echo bike for 30 seconds, rest 30 seconds

Echo bike for 20 seconds, rest 40 seconds

Echo bike for 10 seconds, rest 50 seconds

             -  THEN-

Complete 2 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

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Some may row then bike - some may bike then row

SCORE IS TOTAL CALORIES FROM BOTH ERGS

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COOL DOWN

2-3 walk or easy bike
1:00 scorpion or standing chest stretch each side

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‍WEDNESDAY MASH UP    DECEMBER 24, 2025  (XMas Eve : 6am-8am-noon only today)

Warm up:

2:00 run/bike/row/ski

1 round
1:00 single under jumps
10 air squats
1:00 running step singles
10 single leg RDL with KB each leg
1:00 double unders or running step singles
10 light Double DB or KB Deadlifts

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METABOLIC CONDITIONING :‍

AMRAP 8 minutes of:
5 Double DB or KB Deadlifts (70/53)(53/35) - something relatively heavy!
25 Double-unders/50 single unders

AMRAP 8 minutes of:
5 Double DB or KB Deadlifts
50 Running Step Singles

AMRAP 8 minutes of:
5 Double DB or KB Deadlifts
75 Single unders

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*Rest 4 minutes between workouts.

Cool Down

1:00 calf stretch each side
1:00 seal stretch

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December 25, 2025  CHRISTMAS DAY!

CLOSED TODAY

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FRIDAY     DECEMBER 26, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 PVC sumo good mornings
8 arch/hollow swings
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STRENGTH:   Single Arm Dumbbell Three-Point Row  4 - 4 - 4 - 4 - 4 - 4

Building as heavy as possible each arm (heavier than 6 rep Dec. 8)

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METABOLIC CONDITIONING:

For time:
50 single KB Sumo deadlifts
40 pull-ups
30-calorie row (or bike)
20 chest-to-bar pull-ups
10 heavy Bag or Ball alternating cleans (not over the shoulder)

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Cool Down

2-3 walk or bike
1:00 puppy dog stretch
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SATURDAY  DECEMBER 27, 2025

OPEN GYM 8 - 10

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