WOD: Sunday, December 14th, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of plate squats 
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Pre-Game: 3 Rounds (10 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Overhead Squats (ascending weights) 
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: 3 Intervals (5 Min ON / 2 Min OFF) 

INTV1: 1 Round 

  • 16 Overhead Squats (105/75) 
  • 16 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV2: 2 Rounds 

  • 8 Overhead Squats (105/75) 
  • 8 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV3: 4 Rounds 

  • 4 Overhead Squats (105/75) 
  • 4 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 total scores: Cals completed for each interval 

——————————————————————————————————–

Cardio Option: 3 Intervals (5 Min ON / 2 Min OFF) 

INTV1: 1 Round 

  • 24 KB/DB Goblet Squats (24K/16K)(50/35) 
  • 16 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV2: 2 Rounds 

  • 12 KB/DB Goblet Squats (24K/16K)(50/35) 
  • 8 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV3: 4 Rounds 

  • 6 KB/DB Goblet Squats (24K/16K)(50/35) 
  • 4 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Bicycle Crunches