WOD: Saturday, December 13th, 2025

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s of Hip Thrusts 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 5 Hang Power Cleans (ascending weights) 

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Workout: For Time 

  • (60/45) Cal Row/Ski OR (45/30) Cal Bike 

-Then-

  • 15 Hang Power Cleans (135/95) 
  • 30 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 15 Hang Power Cleans (135/95) 
  • 30 Burpees Over Bar
  • 15 Hang Power Cleans (135/95) 

-Then-

  • (60/45) Cal Row/Ski OR (45/30) Cal Bike 

*RX+: HPC (155/105) / *CRX: HPC 10 Reps @(185/115) 

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Cardio Option: For Time 

  • (60/45) Cal Row/Ski OR (45/30) Cal Bike 

-Then-

  • 30 Russian KB Swings (24K/16K) 
  • 30 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 30 Russian KB Swings (24K/16K) 
  • 30 Burpees Over KB
  • 30 Russian KB Swings (24K/16K) 

-Then-

  • (60/45) Cal Row/Ski OR (45/30) Cal Bike 

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Strength: Pause Bench Press 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*:03s pause at chest on every rep 

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Core: 4 Rounds 

  • 20 Weighted reach the ceilings (25/15) 
  • 20 Kick the ceilings