December 8th - 13th, 2025

‍MONDAY    DECEMBER 8, 2025  

2:00 bike/row/ski/run

2 Rounds
1:00 single unders/1:00 double unders
:15 low dragon - ankle/calf stretch each side
8 PVC passthroughs
8 feet together air squats
8 arch/hollow swings

STRENGTH:   Single Arm Dumbbell Three-Point Row 6 - 6 - 6 - 6 - 6

Building as heavy as possible each arm (heavier than 8 rep Nov. 24)

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METABOLIC CONDITIONING:‍

3 rounds for time of:
10 pull-ups
20 alternating pistol squats
40 Double-Unders (x2 singles)

*Pistol options: with band on rig/foot behind ankle/to box

COOL DOWN:

2-3 walk or easy bike
1:00 couch stretch each side
1:00 calf stretch

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TUESDAY    DECEMBER 9, 2025   

WARM UP

2:00 run/bike/row
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2 Rounds
8 air squats
8 banded presses
8 banded good mornings
8 glute bridges
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STRENGTH: Power Clean & Jerk  6 reps. for Met.Con cycling/touch and go reps (Nov.25)
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METABOLIC CONDITIONING :‍

For time:
25 power cleans (95/65)
25-calorie Echo bike
25 power cleans
25-calorie Echo bike
25 power cleans

**Sub 30 cal row if not enough bikes (but bike is priority!)

COOL DOWN

2-3 walk or easy bike
2:00 foam roll

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‍WEDNESDAY MASH UP    DECEMBER 10, 2025

Warm up:

2:00 run/bike/row/ski

1 round
1:00 single under jumps
10 bootstrappers
10 single arm DB presses
10 barbell deadlifts
10 hips down push ups
10 barbell stric presses
1:00 single or double unders

Warm up push jerk then warm up deadlift

METABOLIC CONDITIONING :‍

AMRAP 9 minutes of:
5 Deadlifts, 315/205
15 Burpees

AMRAP 9 minutes of:
1k Row
50 double unders (2x single unders)

AMRAP 9 minutes of:
14 Ball Slams
7 Push Jerks, 135/95

*Rest 4 minutes between workouts.

*Jerks can come from the rack

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TEAM THURSDAY   December 11, 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 PVC good mornings
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 METABOLIC CONDITIONING:

For time with a partner:

90 snatches (135/95)(95/65)(65/45)

*One partner works at a time.

Warm up:

2:00 Run/bike/row/ski

2 Rounds
5/5 World's greatest stretch
25' single arm OH carry right - moderately heavy wt
25' single arm OH carry left
8 goblet squats
8 deadbugs

STRENGTH:  Back Squat 3-3-3-3-3-3 building

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METABOLIC CONDITIONING:
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For time:

1-minute handstand hold/handstand hold from box/plank

50 AbMat sit-ups

1-minute handstand hold

40 AbMat sit-ups

1-minute handstand hold

30 AbMat sit-ups

1-minute handstand hold

20 AbMat sit-ups

1-minute handstand hold

10 AbMat sit-ups

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SATURDAY  DECEMBER 13, 2025

OPEN GYM 8 - 10

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