Monthly Archives: April 2026

4/6/2026 – WOD

Strength – “Week 1”
a) Back Squat – 5×5 @ 70-75% (5 Sec Pause, 5 Sec Tempo, 1 1/4, 2 Normal)
b) DB One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30

Conditioning
For Time
10-20-30-40-50-40-30-20-10 (Double Unders)
2-3-4-5-6-5-4-3-2 (Power Snatches) 135/95#  (RX+ = 155/105#)
—Then right into:
400m Sandbag Carry 125/90# (shoulder)  (RX+ = 150/115#)

WOD Notes: Goal is 5-7 minutes for the couplet & 2-4 minutes for the 400m carry. Keep in mind, If you do singles & go light on the power snatches this will be an easy workout for you, so try to challenge yourself on the snatches if you’re comfortable technique wise. DU sub = 15/30/45/60/75/60/45/30/15 singles or 2x feet on versaclimber. Please load weights appropriately to save bumper plates.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Single Arm DB Bent-over Rows – 4×12 (each arm)

4/4/2026 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
6 Rope Climbs 18ft
8 (5 DB Deadlifts + 5 DB Hang Cleans + 5 DB Thrusters) 60/40#
50 Burpees (no jump)

WOD Notes: Goal is sub 35 minutes. RC sub = 7 RR/RC or 2 up/downs / RC. The DB complex should be unbroken and challenging. Burpees are at the same time.

4/2/2026 – WOD

Strength
a) 5 Push Press + Max Jerks x 5 Sets @ 80-85% of PP
b) Strict Pull-ups (normal grip) – 5×8-10 (advanced = C2B or weighted, novice = banded)
—Superset a/b every 3:30. The 5th push press should feel like a max so that you’re not doing a million PJ. If you get 10+ PJ the first set add weight.

Conditioning
15 Min AMRAP
4-8-12-16-20-24-28 Cal Row
1-2-3-4-5-6-7 Wall Walks
***10 Box Step-ups (2) 50/35# DB’s to 20″ after each round  (RX+ = 60/40#)

WOD Notes: Goal is to get to the round of 28/7/10. Girls will row the same cals. You will hold the DB’s at your sides and do all 5 reps with one leg before switching. Adjust the height of box to where you’re just below parallel. Leave your foot on the box & try not to push off the foot that’s on the ground. 

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)