WOD 12162025

Workout of the Day
Dec 15, 2025
1 min read

A. (For warm up)

21-15-9

Heel elevated squats

V-ups

Dbell bent over row

B. (9:00 cap)

15 dbell front squats (dbell each hand)

15 reverse sit ups

12 dbell hang power cleans (dbell each hand)

15 reverse sit ups

9 dbell hang squat cleans (dbell each hand)

15 reverse sit ups

C. (3 rounds for time)

50 air squats

14 burpee box jump or burpee step up

10 dbell hang power cleans (dbell each hand)

D. (For strength/ hypertrophy)

Dbell alternating bicep curls

16-14-12-10-8 each side

E. Static stretches

Recent Posts

See All

WOD 08252026

A. (For warm up) 20 high knees 20 butt kicks 20 high knee grabs 20 bent over glute 20 leg swings each side 20 second thoracic bicep stretch each side -then- 2 rounds: 5 dbell hang cleans (dbell each h

WOD 08242026

A. (For warm up) 3 rounds: 12 backwards arm circles 10 alternating single leg reach downs 8 light dbell bent over rows 6 ab mat pike push ups B. (3 rounds) 6 dbell sumo deadlifts (dbell each hand) 6 s

WOD 08212026

A. (For warm up) 1:00 foam roll lat smash each side 1:00 bicep stretch 1:00 chest/ shoulder stretch 1:00 saddle 20 second wrist flexion (10/10) 20 second lateral neck flexion (10/10) 20 behind neck tr

Comments