Monthly Archives: October 2026

10/8/2026 – WOD

By WOD

Strength
a) Reverse Lunges – 1×14, 1×12, 1×10, 1×8, 2×6 (each set should be challenging)
b) DB Z Press – 5×8 (slow Eccentric)
—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. Try to not leave more than 1-2 reps in the tank for each movement.

Conditioning
18 Min AMRAP w/ Partner (interval)
6 Push Jerk (increase every 2 rounds)
10 T2B
12/10 Cal Row

WOD Notes: Goal is to finish each round in under 1:30. PJ = M: 165/185/205#, F: 110/125/135#. Weights should be around 60/65/70%. T2B sub = T2R, hanging knee raises, or v-ups. SPRINT the row! 

Assistance
a) L-Sit/Tuck (paralletes) – 10×20 Sec (rest 40 Sec between)
b) Cable Tricep Pushdowns – 4×12

10/7/2026 – WOD

By WOD

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

Conditioning
For Time
15-20-25 Hang Power Cleans (increase by rd)
2-3-4 Rope Climbs 20ft
400-600-800m Run

WOD Notes: Goal is 15-19 minutes. HPC = M: 145/165/185#, F: 100/110/125#. You should be able to do the 15 unbroken, but break up the round of 20 & 25. Use around 55/60/65% by rd. RC sub = 7 RR / RC. Run sub = 300/400/500ft versa climber. 

Assistance
a) GHD Sit-ups – 35/30/25/20/15 (weighted)
b) One Arm Bent-over Rows – 4×12 (slow eccentric + pause each rep)

10/6/2026 – WOD

By WOD

Strength
a) Bench Press (specialty bar) – 6×4 @ 80%+, 1 ME @ 70% (10+)
b) Straight Bar 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
5 RFT
10 Devil Press 55/40# DB’s
15 Box Jump Overs 24/20″
20 Weighted Sit-ups 25/15# DB

WOD Notes: Goal is 14-18 minutes. You don’t have to stand up on the BJO’s, so stay low when you land and step off the box. Hold the DB behind the head for the sit-ups or go heavier and hold on your chest while anchoring feet to the ground with your DP DB’s.

Assistance
a) Tabata: 12 Rounds – Alternate between Hollow Rocks & Hollow Holds
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

10/5/2026 – WOD

By WOD
Strength 
a) Box Squats – 6×4 @ 75%+
b) Straight Arm Lat Pull-Down – 4×12 
—Superset a/b every 3:30. Use a box or stack plates that’s below parallel. 
 
Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
10 C2B Pull-ups (RX+ = 12 C2B or 5-7 Bar MU)
15/12 Cal Bike
 
WOD Notes: Goal is 13-17 minutes. WB should be unbroken. C2B sub = chin over bar or pulley system pulldowns. 
 
Assistance 
a) Weighted Plank – 4 sets: 75 Sec on / 75 Sec off
b) Face Pulls – 4×15 (rope pulley)

10/3/2026 – WOD

By WOD

Conditioning
For Time w/ Partner
800m Run
40 Power Snatches 135/95#
80 T2B
50 Push Jerks 165/110# 
800m Run
50 Push Jerks 185/125#
80 T2B
40 Power Snatches 165/110#
800m Run

WOD Notes: Goal is sub 40 minutes. T2B sub = T2R, hanging knee raises, or v-ups. The entire WOD is “you go, I go” minus the runs. Run sub = 1 million meters on the bike each set. Snatch weight should be a little lighter than the PJ.