WOD: Monday, December 29th, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

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 

——————————————————————————————————–

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 

——————————————————————————————————–

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

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)