Monthly Archives: September 2026

10/1/2026 – WOD

Strength
a) Reverse Lunges – 6×8 (2-3″ Deficit – build to a heavy set of 8)
b) Wide Grip Strict Pull-ups – 5×10
—Superset a/b every 4 min. Barbell can be on your back for part (a) & do all the reps with one leg before switching. Do the weaker leg first. Use a pulley or band for part (b) if necessary.

Conditioning
15 Min AMRAP Ladder
5-10-15-20-25-30 Cal Row
15-30-45-60-75-90 Double Unders
***After each round, do 2 Turkish Get-ups 50/35# DB  (RX+ = 60/40#)

WOD Notes: Goal is to get into the round of 30/90/2. Calories are the same for men & women. DU sub = 20/40/60/80/100/120 Singles or 2x feet on the versa climber. Turkish get-ups are one each arm.

Assistance
a) L-Sit/Tuck (paralletes) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12

9/30/2026 – WOD

Strength
a) RDL – 5×7 @ 70-75%+
b) 6 (DB Lateral Raise + DB Front Raise) x 5 Sets
—Superset a/b every 3:30. Build to a heavy set of 7 for part (a) & heavier than last wk.

Conditioning
20 Min AMRAP w/ Partner (interval style)
4 Power Cleans @ 75%
1 Rope Climb 15ft
10/8 Cal Bike

WOD Notes: Goal is to get 8+ rounds each (16 total). Partner A will do all the work while Partner B rests. Approach this as about 1:15 on / 1:15 off. PC should be relatively quick singles, but feel heavy! RC sub = Climb 12ft or do 7 RR. SPRINT the Bike!!!

Assistance
a) GHD Sit-ups – 30/25/20/15/15/15 (weighted)
b) One Arm Bent-over Rows – 4×12 (slow eccentric + pause each rep)

9/29/2026 – WOD

Strength
a) Bench Press (specialty bar) – 5×5 @ 80%+, 1 ME @ 70% (10+)
b) DB Bicep Curls – 5×10 (heavy)
c) GHR or Hamstring Sliders – 3×15 (should be going to failure)
—Superset a/b/c every 4 min. Try to go a little heavier than last week.

Conditioning
3 RFT
250m Sled Drag 90/60#
25 Russian KB Swings 88/70#  (RX+ = 100+ / 88#)
25 Burpees

WOD Notes: Goal is 15-19 minutes. You should be able to run/walk with the sled. Swings should be heavier than normal. Burpees are regular where you barely jump off the ground with hands up.

Assistance
a) 60 Sec on / 60 Sec off x 6 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

9/28/2026 – WOD

Strength
a) Box Squats – 6×5 @ 75%+
b) Straight Arm Lat Pull-down – 5×10
—Superset a/b every 3:30. Try to hit at least 3 heavy sets for part (a). Box should be just below parallel. Sit down & back to the box, pause w/o rocking forward & explode it.

Conditioning
5 RFT
12 Goblet Squats 100/70# DB/KB
10 Box Jumps 30/24″
20/16 Cal Ski

WOD Notes: Goal is 11-16 minutes. GS should be heavy for 12 reps. You will hold the DB/KB vertically against your chest. You must stand up on the box for the BJ’s. No step-ups allowed!!!!! Jump on a lower box or stack a few plates. Jumping is a completely different/taxing movement than step-ups. SPRINT the last Ski at the end!

Assistance
a) Weighted Plank: 5 Sets: 60 Sec on / 60 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)

9/26/2026 – WOD

Conditioning
For Time w/ Partner
100/80 Cal Bike
4 (12 GI Janes + 100 Yard Single Arm FC)
40 Clean n Jerks 155/105#
100/80 Cal Bike
40 Clean n Jerks 185/125#
4 (12 GI Janes + 100 Yard Single Arm FC)
100/80 Cal Bike

WOD Notes: Goal is sub 40 minutes. Partner A will do the 12 GIJ while Partner B does the carry. You will do each movement 2x. CnJ weight = 55/65%. First weight should feel relatively light & 2nd heavier but not where you have to rest a lot between reps. FC: M = 100#+, F = 70#+.

9/24/2026 – WOD

Strength
a) Reverse Lunges – 5×10 (Build to a heavy set of 10)
b) Close Grip Supinated Pull-ups – 5×10
—Superset a/b every 4 min. Barbell can be on your back for part (a) & do all the reps with one leg before switching. Do the weaker leg first. Use a pulley or band for part (b) if necessary.

Conditioning
3 RFT
150m Backwards Sled Drag 70/45#
25 T2B
40/32 Cal Row

WOD Notes: Goal is 15-19 minutes. Sled Drag is to the tree before the old “Evoqua” sign. T2B sub = T2R, hanging knee raises, or v-ups. 

Assistance
a) L-Sit/Tuck (paralletes) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12

9/23/2026 – WOD

Strength
a) RDL – 5×8 @ 70-75%
b) 8 (DB Lateral Raise + DB Front Raise) x 4 Sets
—Superset a/b every 3:30. Build to a heavy set of 8 for part (a).

Conditioning
4 RFT
10 Power Stairs (2) 70/53# KB’s
5 Wall Walks  (RX+ = 7)
400m Run

WOD Notes: Goal is 14-18 minutes. 1 Power Stair rep = Deadlift KB’s & place them on top of the box, hop up on the box (using KB’s to assist) & do another DL, then come back down. Make sure to take your time on these & make sure your back is in the right position every time you pick up the KB’s. WW sub = 40 shoulder taps & you may do a combo of both. 

Assistance
a) GHD Sit-ups – 5×25 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)

9/22/2026 – WOD

Strength
a) Bench Press (specialty bar) – 5×6 @ 80%+
b) Sandbag Bear Hug Carry – 4×45 sec (heavy!)
—Superset a/b every 3:30. Go heavier than normal on the carry!

Conditioning
For Time
50-100-150 Double Unders
20-30-40 DB Hang Cleans 50/35#  (RX+ = 60/40#)
30-40-50 Cal Ski

WOD Notes: Goal is 15-19 minutes. DU sub = 75-150-250 singles or cut reps down on the dubs. Hang cleans should be done in 2/3/4 sets by round. Girls cals = 24/32/40.

Assistance
a) 45 Sec on / 45 Sec off x 8 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

9/21/2026 – WOD

Strength
a) Front Squat – 18 Min to find a heavy single or 5×5 @ 75-80%
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b as needed

Conditioning
5 RFT
10 Thrusters 115/75#  (RX+ = 135/95#)
12 Bar Facing Burpees
1 Rope Climb 20ft

WOD Notes: Goal is 8-13 minutes. Thrusters should be unbroken, but challenging after round 1. You should be jumping over the bar if you’re capable (pretend there’s a million $ on the line). If you don’t want the million $ then step over. RC sub = Climb 12-15ft or 10 ring rows. 

Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)

9/19/2026 – WOD

Conditioning
For Time w/ Partner
Buy In: 150/120 Cal Row
10 Rounds
16 T2B
16 DB Hang Snatch (increase after round 5)
20 Steps Single Arm OH Walking Lunge (increase after round 5)
60 Double Unders
Buy Out: 150/120 Cal Row

WOD Notes: Goal is sub 40 minutes. T2B sub = T2R, hanging knee raises, or v-ups. DB weight: M = 60/80#, F = 40/60#. Partner A will do the Snatches while partner B does the 10 Lunges & then you will switch. You will also work at the same time for the double unders. DU sub = 50 Singles.