4303 Friday 12/12/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

5 BAR MUSCLE UPS

A
Coach led warmup
(15 min)

B
Every 3:00 for 5 sets:
1 squat clean + 1 hang squat clean + 1 split jerk
*Start at a 7 rpe and build to a heavy complex with good technique and no misses.

C
30 dball/sandbag to shoulder (150/100)
*6 min timecap

D
Coach led mobility and cooldown
(10 min)

4302 Thursday 12/11/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

4 SYNCHRO T2B

A
2 rds
Run 1 lap
1 min of inchworm pushups
1 min row
1 min of single kettlebell deadlifts

2-3 rds
30 seconds of rebounding jumps to plate
25' crabwalk
25' backwards crabwalk
5 kb swings
10 situps

15/10 cal row - hard
(12 min)

B
Bench Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)

C
25/20 cal row
50 pushups
25/20 cal row
50 abmat situps
25/20 cal row
50 box jump overs
25/20 cal row
50 kb swings (24/16)
*15 min timecap

4301 Wednesday 12/10/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

3 SYNCHRO DB CLEAN & JERKS

A
2 min row - easy

2 rds
10 bootstrap squats
20 alternating groiners
10 low ring muscle up transitions

2 rds
10 second ring support hold
10 second bottom dip hold
5 ring kip swings

2 rds
5 empty barbell front squats
5 empty barbell back squats
10 ring rows
10 ring dips

2 min row - hard

Spend remaining time to build to your squat loading
(15 min)

B
12 min EMOM
Min 1: 2 Front Squats
Min 2: 4 Back Squats
*All reps at 75-80% of most recent heavy front squat

C
3 rds
10/7 ring muscle ups
50 air squats
*13 min timecap

D
Coach led mobility
(5 min)

4300 Tuesday 12/9/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

2 SYNCHRO STRICT PULLUPS

A
Coach led warmup
(10 min)

B
Strict Press
Work to heavy
(16 min)

C
Team of 3

5 rds
Ride 12/9
5 shuttle burpees
10 DB Snatch
5 shuttle burpees
Ride 12/9 cal

*Waterfall start. P1 rides then moves to shuttle while P2 rides. Then P1 will move to snatches, P2 shuttle and P3 ride, etc. P1 will get back to the bike then will have to wait until P2 and P3 finish the second ride before starting the next round.
*Shuttle burpee = Run 25' + burpee at the line. End with burpee
*22 min timecap

4299 Monday 12/8/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

1 SYNCHRO WALL WALK + HSPU

A
3 rds
10 alternating groiners
10 pvc pass throughs
10 bootstrap squats
50 single unders

2 rds
10 pvc muscle snatches
10 pvc overhead squat
20 double unders

2 lap run - hard

Spend remaining time to build to your snatch complex loading
(12 min)

B
Every 3:00 for 6 sets:
1 hang power snatch + 1 overhead squat + 1 low hang power snatch + 1 overhead squat + 1 power snatch + 1 overhead squat

*Start at a 7 rpe and build to a heavy complex with good technique and no misses.
(18 min)

C
10 min AMRAP
10 squat snatches (135/95)
100 double unders
800m run
Max rep squat snatches in the time remaining

D
Coach led mobility
(5 min)

4298 Sunday 12/7/2025

SUNDAY CAPACITY

Every min for 10 min:
10/7 cal ride

-at 10:00-

Every 2 min for 10 min:
20/14 cal ride

-at 20:00-

Every 3 min for 15 min:
30/21 cal ride

4297 Saturday 12/6/2025

A
10 minute EMOM
2 burpee pull up
4 pushups
6 air squat

B
Accumulate 5 minutes of Dball/Sandbag bearhug hold
*150/100, 5 sets or less

C
“Fortuna Major”
12 min AMRAP
P1: 120 DB box step ups 50’s/35’s 20”
P2: 60 strict pull ups
Max Devils Press in remaining
*Partners work at the same time, rotate as desired. Shared burden for devils press.

-6 min rest-

12 min AMRAP
P1: 60 snatches 135/95
P2: 120 T2B or GHD sit-ups
Max clean and Jerk in remaining
*Partners work at the same time, rotate as desired.
Shared burden on clean and jerks.

Flow:
Partners will both work at the same time on the couplet rotating as desired. Once couplet is complete accumulate devils press in part one, clean and jerk in part two. Partners work in a you go, I go fashion for max movements. Couplet should be completed in 10 minutes or less allowing for at least 2 minutes to accumulate both movements.

4296 Friday 12/5/2025

NIGHTMARE BEFORE CHRISTMAS: Ugly Sweater WOD will be Friday 12/19 (2 weeks)

A
Coach led warmup
(10 min)

B
30 alternating minutes:
Min 1: 1 power clean + 1 split jerk + 1 squat clean + 1 split jerk + 1 front squat + 1 split jerk
Mins 2-3: 20/15 calorie ride + max bar facing burpees in the time remaining
Mins 4-5: rest

C
Coach led mobility
(5 min)

4295 Thursday 12/4/2025

A
Coach led warmup
(10 min)

B
Bench Press
4x8 65%
1x8+ 65%
(20 min)

C
0-3min: 500m Row
3-6min: 400m Run
6-9min: Max length Lsit
9-12min: 400m Run
12-15min: 500m Row
*For Lsits, use parallettes. Accumulate Lsit for max duration in as few sets as possible.
(15 min)

4294 Wednesday 12/3/2025

A
3 rds
1 minute cardio of choice
10 alternating samson lunge stretches
10 kip swings

2 rds
5 bootstrap squats
5 one and one quarter push-ups
20 second hollow hold

2 rds
10 empty barbell back squats
5 empty barbell front squats
5 burpees

Spend remaining time to build to your squat loading
(15 min)

B
Every 90 seconds for 10 sets, alternating between:
A: 3 front squats
B: 5 back squats

*Perform all sets between 70-77% of your most recent one rep max front squat.
(15 min)

C
3 rds
500m ski
15 dumbbell front squats (50s/35s)
12 burpee pull-ups
*14 min timecap

4293 Tuesday 12/2/2025

A
3 min cardio of choice

2 rds
40 single unders
Handstand hold

2 rds
30 double unders
10 kb swings
10 inchworms w/ pushup
(10 min)

B
Strict Press
6x2
(15 min)

C
4 sets
3 min work / 2 min rest
AMRAP,
10 alternating dumbbell snatches (50/35)
2 wall walks
30 double unders
(20 min)

4292 Monday 12/1/2025

A
2 rds
1 min med ball or foam roller t-spine opener
1 min of frog stretch rocks

3 rds
10 Lunges
10 pvc pass throughs
30s wall sit

3 sets with an empty barbell:
3 snatch high pulls
3 muscle snatches
3 hang squat snatches
3 overhead squats

Spend remaining time to build to your starting complex loading
(15 min)

B
Every 2:30 for 6 sets:
1 power snatch + 1 squat snatch + 1 overhead squat

*Start at a 7 rpe and build to a heavy complex with good technique and no misses. Drop and reset between the power snatch and the squat snatch.
(15 min)

C
30-20-10
back rack alternating reverse lunge steps, 80-100% bodyweight

*After each set of lunges: 2 laps farmer carry, 2 plates (25s/15s)
*14 min timecap

D
Coach led mobility

4291 Sunday 11/30/2025

SUNDAY CAPACITY
Every 6 minutes for 5 rounds
10 shuttle runs 25+25
500m ski at damper 1
10 shuttle runs

4290 Saturday 11/29/2025

A
3 rounds
1 lap run
10 pushups
10 walking lunge
10 banded pull apart

B
1-2-3-4-5-6-7-8-9-10
Bench press
Double dumbbell bent over row

C
“Glory Daze”
10 lap run*
8 rope climbs
50 feet synchro barbell back rack lunges 135/95
10 lap run*
8 rope climbs
50 feet synchro lunges
10 lap run*
8 rope climbs
50 feet synchro lunges
10 lap run*
*alternate laps

Cap: 40

Flow:
Partners will alternate laps on the run, share the rope climbs and synchro the barbell lunge. If space is limited modify to double kb front rack lunge 32’s/24’s.

4289 Friday 11/28/2025

NO CLASSES TODAY. GYM IS OPEN 4:30AM-10:00PM

A
35 seconds of work / 25 seconds of rest for 3 sets:
Ride - increasing paces to warm up

2 rds
15 banded good mornings
10 hanging knee raises
5 inchworm push-ups

2 rds
10 bootstrap squats
10 muscle cleans

15 empty barbell clean high pulls
10 empty barbell presses in split

*Spend remaining time to build to your starting complex loading
(15 min)

B
Every 2 min for 6 sets:
1 power clean + 1 squat clean + 1 front squat + 1 split jerk

*Start at a 7 rpe and build to a heavy complex with good technique and no misses.
(12 min)

C
20 min AMRAP
4 hang clean & jerks (115/75)
8 toes to bar
12/10 cal ride

or with a Partner
20 min AMRAP
8 hang clean & jerks (115/75)
16 toes to bar
12/10 cal ride each (2 bikes)

4288 Thursday 11/27/2025

LifeTime is closed today. Happy Thanksgiving!

9-15-21-27-21-15-9
Pushups
Situps
Burpees

4287 Wednesday 11/26/2025

A
Coach led warmup
(15 min)

B
Front Squat
*Work to heavy
(25 min)

C
10 min AMRAP
With a partner
Max 25' Shuttle sprints

4286 Tuesday 11/25/2025

A
5 min of Constant Movement
30 single unders
20 banded good mornings
10 scap pull-ups
1 strict pull-up

2 rds
5 kip swings
10 russian kettlebell swings
15 double unders

2 rds
1 kipping pull-up + 1 kipping chest to bar pull-up + 1 bar muscle up
Handstand hold
(10 min)

B
Strict Press
5x4
(15 min)

C
5 rds
50 double unders
10 dual kettlebell deadlifts (32s/24s)
5 bar muscle ups
*14 min timecap

D
3 rds
Max Parallette LSit hold
30 sec rest
Max dead hang
30 sec rest
(8 min)

4285 Monday 11/24/2025

A
3 rds
10 jumping lunges
10 pushups
10 pvc pipe squat snatches

2 rds with an empty barbell:
5 hang squat snatches
4 snatch balances
3 sots press

Build to your snatch complex loading in remaining time
(12 min)

B
Every 2:30 for 6 sets:
1 power snatch + 1 overhead squat + 1 hang power snatch + 1 overhead squat

*Start at a 7 rpe and build to a heavy complex with good technique and no misses.
(15 min)

C
Death by Lateral Burpees
At 0:00 - 1 lateral burpee over a hurdle
*Add 1 burpee each minute
*20 min max

D
Coach led mobility
(5 min)

4284 Sunday 11/23/2025

SUNDAY CAPACITY
15 rds
1 min on / 1 min off
Max cal ride