WOD: Monday, December 1st, 2025

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

  • Establish a Heavy Single 

*Does not have to be a 1 Rep Max

*Warm Up Rep Scheme:

  • 5-5-3-3-1-1-1-1-etc…

*NEW STRENGTH CYCLE: 

  • Mondays- Front Squat 
  • Wednesdays- Snatch (Squat or Power) 
  • Fridays- Jerk (Push OR Split) 

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Workout: Every 4 Minutes x 4 Rounds 

  • 350 Meter Row / 300 M Run / 900 M Bike 
  • 7 Deadlifts (205/125) 

-in remaining time complete:

  • Max Burpees to a target (pull up bar)

*Burpees to a target standard is a 2 hand touch

*One score: total # of burpees accumulated across all 4 rounds

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 350 Meter Row / 300 M Run / 900 M Bike 
  • 14 Russian KB Swings (24K/16K)

-in remaining time complete:

  • Max Burpees to a target (pull up bar)

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches