Monthly Archives: December 2025

12/2/2025 – WOD

By WOD

Strength
a) Bench Press – 5×5 @ 75-80% (pause each rep), 1XME @ 65% (12-15 reps)
b) One Arm Farmers Carry (use straps) – 3×40 Sec (each arm) – Heavier than last WK!
c) TIb Raises – 3×15 (TIb bar) or 3×20 (against wall)
—20 Min to get this work done. Superset a/b/c as needed. You should be needing to put the weight down at the :40 sec mark for part (b). You may march in place too if necessary.

Conditioning
8 RFT
10 T2B (RX+ = 12)
10 Lap Shuttle Run (300ft)
6 Devil Press 50/35#  (RX+ = 55/40#)

WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, Hanging Knee Raises, V-ups, or sit-ups. 1 Lap = 5 Mats. DP should be done next to the rig so that you can transition right into the shuttle runs. You don’t need to reach down & touch the ground after each lap.

Assistance
a) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets
b) 8 Lateral Raises + 8 Front Raises – 4 Sets

12/1/2025 – WOD

By WOD

Strength
a) Bulgarian Split Squats – 5×8 each leg (build to a heavy set of 8)
b) DB Bicep Curls – 4×12
c) DB Skull Crushers – 4×12
—Superset a/b every 4 min. Hold barbell in the front rack is preferred or hold Db’s at your side.

Conditioning
5 RFT
20/16 Cal Row
5 Wall Walks
20 Russian KB Swings 88/70#

WOD Notes: Goal is 15-19 minutes. WW sub = 8 shoulder taps/WW or 2-3 WW. Swings should be unbroken & get challenging towards the end. Larger classes may have to start with the swings if heavier KB’s are available.

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15