4321 Tuesday 12/30/2025

New Year’s Eve & Day (Wed & Thu)
LifeTime is Open 8am-6pm
No classes

A
2 rds
1 min walking lunges
1 min burpees w/ tuck jump
1 min banded shoulder opening

3 rds
Ski 8 cal
10 pvc back squats w/ pause at full depth
3 strict pullups

1 rd
5ea arm single arm devils press + thruster
(15 min)

B
Back Squats
3x10
*Each set should be a challenging working set.
(15 min)

C
Ski 25/20 Cal
5x 1 devils press + 1 thruster
5 strict pullups

Ski 20/16 Cal
5x 1 devils press + 1 thruster
5 strict pullups

Ski 15/12 Cal
5x 1 devils press + 1 thruster
5 strict pullups

Ski 10/7 Cal
5x 1 devils press + 1 thruster
5 strict pullups
*12 min timecap

D
Coach led mobility
(5 min)

4320 Monday 12/29/2025

Courses start JANUARY 19
VARSITY | Ages 12-14 | M/W 3:30
Jr VARSITY | Ages 8-11 | T/Th 4:30
Sign up now!

A
Coach led warmup
(15 min)

B
For quality - rest as needed between sets:
10 unbroken hang power snatches
8 unbroken hang power snatches
6 unbroken hang power snatches
4 unbroken hang power snatches
2 unbroken hang power snatches
(20 min)

C
50-40-30-20-10
Double Unders
5-4-3-2-1
Wall Walk + HSPU
*10 min timecap

4319 Sunday 12/28/2025

SUNDAY CAPACITY
Every 5 minutes for 7 rounds
40/32 cal row
20/15 ride
Target <4 minutes

4318 Saturday 12/27/2025

A
10 EMOM
5 cal row sprint
5 Russian swings

B
6-2-6-2-6-2
Deadlift
*Each set heavier than previous set of 6 and 2’s.
Ex. 225-275-245-295-265-315

C
“Double XP”
15 Minute AMRAP*

50 DB snatch 70/50
50 Cal ride

Goal: 3+rounds
-Rest 5 minutes-

15 Minute AMRAP*

50 Single Arm DB Devils Press 70/50
50 Cal ski
Goal: 2+ rounds

*Partners work 1:00 on, 1:00 off


Flow:

Partners will share the burden of work in a minute on, minute off, one partner working at a time. If Partner one starts on the first AMRAP, then partner 2 will start on the second AMRAP. Score is combine reps from both AMRAP’s.

4317 Friday 12/26/2025

A
Ski 500m

3 rds
50' crabwalk
50' backwards crabwalk
5 pushups + 1 wall walk
5 strict pullups

B
Bench Press
*Work to heavy

C
With a Partner
*Work concurrently with a partner, switch as needed
150 Heel taps over parallette
15 Rope climbs

then

150 DB bench press
150 lateral jumps over parallette

4316 Thursday 12/25/2025

MERRY CHRISTMAS

Christmas Workout
10, 9, 8...1 (then back up to 10)
Tuck Jump Burpees
Situps

4315 Wednesday 12/24/2025

Christmas Eve | No classes | Open 4:30am - Noon
Closed tomorrow

A
3 rds
10 kip swings
5 bootstrap squat stretches
10 alternating box step ups
10 scap pull-ups

1 minute of barbell back rack rotations
10 empty barbell jumping back squats

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

B
Every 2 min for 7 supersets:
1 front squat + 2 back squats

*Perform all sets slightly heavier than last week OR… between 80-85% of your most recent one rep max front squat.

C
4 min Tabata - 20s work / 10s rest
DB box step ups (35s/25s) (20in)

4 min Tabata
Strict pullups

4 min Tabata
DB box step ups (35s/25s) (20in)

4314 Tuesday 12/23/2025

HOLIDAY SCHEDULE
CHRISTMAS EVE | 4:30AM-NOON
CHRISTMAS | CLOSED
NEW YEAR’S EVE | 8AM-6PM
NEW YEAR’S DAY | 8AM-6PM

NO CLASSES
12/24-12/28 | WED-SUN
12/31-1/1 | WED-THU

A
Coach led warmup
(15 min)

B
Snatch
*Work to heavy
(20 min)

C
2 min work / 1 min rest
18-15-12-9-6-3
Handstand push ups
Sumo deadlift high pull (95/65)
*14 min timecap

4313 Monday 12/22/2025

HOLIDAY SCHEDULE
CHRISTMAS EVE | 4:30AM-NOON
CHRISTMAS | CLOSED
NEW YEAR’S EVE | 8AM-6PM
NEW YEAR’S DAY | 8AM-6PM

NO CLASSES
12/24-12/28 | WED-SUN
12/31-1/1 | WED-THU

A
Coach led warmup
(10-15 min)

B
Clean & Jerk
*Work to heavy
(20 min)

C
400m run

42-30-18
Wall balls (20/14)
21-15-9
T2B

400m run
*15 min timecap

4312 Sunday 12/21/2025

SUNDAY CAPACITY
Every 4 minutes for 10 continuous sets:

500/400 meter ski erg
*Max cal ride in the time remaining

4311 Saturday 12/20/2025

A
2 rounds
20 cal ride
10 air squats
10 pushups
20 empty barbell strict press

B
Every 2 minutes for 10 rounds
1 lap run
1 clean
*Work to heavy

C
“Deadshot”
30 Rounds, alternate full rounds

7 burpee box jump overs 24/20
5 KB thrusters 24/16’s
3 Chest to bar pull-ups

4310 Friday 12/19/2025

NIGHTMARE BEFORE CHRISTMAS
-TODAY-

12 LAP RUN

A
Coach led warmup

B

NIGHTMARE BEFORE CHRISTMAS / UGLY SWEATER WOD

w/ a Partner
1 Synchro Wall Walk + Wall Facing HSPU
2 Synchro Strict Pull Ups
3ea arm, Synchro DB Clean & Jerk
4 Synchro T2B
5 Bar Muscle Ups, Shared
6 Synchro Pushups
7 Cal Ride Each, Alt
8 Burpee over partner
9 Synchro Squat Jumps w/1DB each
10 Box Jump Overs (30/24), Shared
11 Devils Press (50s/35s), Shared
12 Lap Run, Shared
*50 min timecap
Format is like the song - 1, 2-1, 3-2-1, 4-3-2-1 … 12-11-10..1

Solo
1 Wall Walk + Wall Facing HSPU
2 Strict Pullups
3ea arm, DB Clean & Jerk
4 T2B
5 Bar Muscle Ups
6 Pushups
7 Cal Ride
8 Burpees
9 Squat Jumps w/1DB
10 Box Jump Overs (30/24)
11 Devils Press
12 Lap Run
*50 min timecap

4309 Thursday 12/18/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

11 DEVIL’S PRESS

A
Coach led warmup
(10 min)

B
Bench Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
1000m row
Accumulate 60s Lsit
50/35 cal ride

rest 2 min

500m row
Accumulate 60s Lsit
30/25 cal ride
*15 min timecap

4308 Wednesday 12/17/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

10 BOX JUMP OVERS

A
2 lap run - easy

3 rds
10 bootstrap squats
20 alternating groiners
10ea walking lunges

2 lap run - moderate

3 rds
10 empty barbell front squats
10 empty barbell back squats

2 lap run - hard

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

B
10 min EMOM
Min 1: 1 front squat
Min 2: 3 back squats

*Perform all sets slightly heavier than last week OR… between 77-82% of your most recent one rep max front squat.

C
With a partner
6 lap run, alternate
60 ground plate to overhead, shared
6 lap run, alternate
40 ground plate to overhead, shared
6 lap run, alternate
20 ground plate to overhead, shared
*20 min timecap

4307 Tuesday 12/16/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

9 SYNCHRO DB SQUAT JUMPS

A
3 rds
12 cal row
10 kip swings
5 inchworm pushups

3 rds
15s deadhang
10 barbell deadlifts
10 barbell muscle cleans
10 barbell push press

3 rds
3 strict pullups
2 C2B pullups
1 BMU
(15 min)

B
5 min EMOM
Max BMU in 30s

4 min EMOM
Max C2B in 30s

3 min EMOM
Max Strict Pullups in 30s

C
500/400m Row
3 rds DT
500/400m Row
2 rds DT
500/400m Row
1 rds DT
DT = 12 deadlifts + 9 Hang Power Cleans + 6 S2O (135/95)
*16 min timecap

4306 Monday 12/15/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

8 BURPEE OVER PARTNER

A
400 meter easy jog

3 rds
5 bootstrap squat stretches
10 alternating v-ups
10 pvc pass throughs
10 pvc overhead squats

2 rds with an empty barbell:
10 hang snatch high-pull
5 hang squat snatch

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

B
Every 3:00 for 5 sets:
1 squat snatch + 1 hang squat snatch + 1 overhead squat

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

C
Every 3 min for 5 sets
20/15 cal Ride
*Each attempt should be max effort

4305 Sunday 12/14/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

7 CAL RIDE, EACH

SUNDAY CAPACITY
10-20-30-40
Cal ride
Line facing burpees

4304 Saturday 12/13/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

6 SYNCHRO PUSHUPS

A
10 EMOM
5/3 cal ride
5 burpees

B
600’ Reverse sled drag as heavy as possible
*Weight should be extremely difficult for 50’ sections

C
“Nashville Hot Chicken”

Partner shared burden
600’ KB farmers carry 32/24’s
40 Burpee box get overs 48/40
60 KB Deadlifts 32/24’s
14 lap run
60 KB deadlifts 32/24’s
40 Burpee box get overs 48/40
600’ KB framers carry 32/24’s

Time cap: 30

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