CHECK DATES!
Workouts are pre loaded until Sunday. Make sure you are looking at the right date. Enjoy!
Today's WOD
WOD: Monday, December 29th, 2025
Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, air squats, squat hold
- Couch Stretch – 1 Minute per side
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Strength: Front Squat (17 Minutes)
4 Sets
- Sets 1 and 2: 2 Reps each at 85% of 1RM
- Sets 3 and 4: 1 Rep each at 90% of 1RM
*Low overall volume but heavy percentages
*Make sure you prioritize rest between working sets
*Use a belt, knee sleeves, wrist straps for assistance
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Workout: Ladder x 12 Minutes
4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 – etc…
- Toes to Bar
- Alt Front Rack Lunges (105/75)
- 20 Double Unders
*Reps increase by two’s for the TTB and FRL
*Double Unders stay at 20 every single round
*One score: Last FULL round completed + partial reps
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Cardio Option: Ladder x 12 Minutes
4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 – etc…
- Toes to Bar
- Alt DB Lunges (50/35)
- 20 Double Unders
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate Twists (25/15)
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