Workouts posted in advance
Make sure you guys are checking for the correct date as the workouts have been posted in advance!
Today's WOD
WOD: Friday, December 5th, 2025
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1
- Banded Shoulder Stretch – 1 Minute per side
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Strength: Jerk (17 Minutes)
- Establish a heavy single
*Pick either the Push Jerk OR Split Jerk
*Focus on technique as you build in weight
*NEW STRENGTH CYCLE:
- Mondays – Front Squat
- Wednesdays- Snatch (Squat or Power)
- Fridays- Jerk (Push or Split)
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Workout: AMRAP x 16 Minutes
- 4 DB Hang Clean and Jerks (50/35) *2 per side
- 8 Toes to Bar
- 24 Double Unders
*Every 4 Minutes (INCLUDING 0:00) complete:
- 250 Meter Row / 200 M Run / 600 M Bike
*Alternating on the DB is NOT mandatory
*One score: total # of rounds + reps completed in 16 min
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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