Monthly Archives: June 2026

6/2/2026 – WOD

By WOD

Strength – “15 min clock”
Every 1:15 x 12 Sets
a) 2 Power Cleans @ 75-80%+ (Rounds: 1,2,4,5,7,8,10,11)
b) 10 DB Strict Press (heavy) – (Rounds 3,6,9,12)
—You will do 8 Sets of the 2 Power Cleans & 4 Sets of the 10 Presses

Conditioning
8 RFT
4 Clean n Jerks (increase after rd 4)
10 T2B  (RX+ = 12)
40 Double Unders

WOD Notes: Goal is 12-16 minutes. CnJ = M: 185/205#, F: 125/135# (65-70%). T2B sub = T2R, hanging knee raises, v-ups, or GHD SU. DU sub = 50 singles or 80ft versa. 

Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)

6/1/2026 – WOD

By WOD

Strength
a) Box Squat – 5×6 @ 70-75%
b) DB Pull-over – 5×10 (1 DB) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.

Conditioning
4 RFT
150m Sled Drag 115/70#
5 Wall Walks (RX+ = 6)
25 Russian KB Swings 88/70#

WOD Notes: Goal is 14-18 minutes. The sled drag is 1/2 forward & 1/2 backwards. You should be able to walk fast or jog slow forward. WW sub = 40 Shoulder taps or 2-3 WW. Swings should be unbroken.

Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) DB Seal Rows: 5×10 (elevate bench so you can reach full extension)