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11/6/2025 – WOD

Strength 
Hang Power Snatch + Hang Full Snatch – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & build to a heavy set. If you don’t have the OH mobility, do 2 HPS. Take extra time if needed at the end. Try to hang on for both reps.

Conditioning
15 Min AMRAP Ladder
10-15-20-25-30…Reps of:
Cal Ski
Wall Balls 20/14# to 10ft
***100 Yard Sandbag Carry (shoulder) 150/115# after each round

WOD Notes: Goal is to get into the 5th round (Rd of 30). WB should be unbroken the first 2 rounds. You can break them up after the Rd of 15 if needed, but try to keep breaks short. Girls cals = 9/13/17/21/25.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Bent-over Rows (one arm) – 4×12 (each arm)

11/5/2025 – WOD

Strength
a) Hex Bar DL – 5×3 @ 80%+ (no touch n go), 1×10+ reps @ 70% (touch n go)
b) Dips (bar/ring) – 2×10, 2×8, 1×6 (use a band or weight as needed) 
—Superset a/b every 3:30. Lower to the ground under control & reset each rep. Heavier than last Wk for part (a).

Conditioning
For Time
Buy In: 50/40 Cal Row
6 Rounds
10 Burpees over Rower
1 Rope Climb 15ft  (RX+ = 20ft)
Buy Out: 50/40 Cal Row

WOD Notes: Goal is 11-16 minutes. Try to jump over the rower if possible, but you may step over if necessary. RC sub = 8 RR/RC, 2 up/downs, or 6 Strict C2B PU. 

Assistance
a) GHD Sit-ups – 6×18 (weighted)  -rest 40 Sec between
b) DB Reverse Flies – 4×15

11/4/2025 – WOD

Strength
a) Push Press – 5×3 (start @ 80%+ & build to a heavy 3 rep), 1xME @ 70% (8+ reps)
b) Glute Ham Raises – 5×10 or 5×15 Hamstring Sliders
—Superset a/b every 4 minutes.

Conditioning
8 RFT
40 Double Unders
10 T2B
4 Clean n Jerk 185/125#

WOD Notes: Goal is 12-16 minutes. DU sub = 20 DU, 60 Singles, or 80ft versa. T2B sub = T2R, Hanging leg raises, or v-ups. CnJ = 65% (fairly quick singles, but shouldn’t feel super light). You don’t have to squat the CnJ.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

11/3/2025 – WOD

Strength
a) Back Squat – 5×3 (start @ 85% & build to a heavy 3), 1×8-10 Reps @ 70%
b) Straight Arm Lat Pull-down (pulley) – 5×10
—Superset a/b every 3:30. Heavier than last week for part (a).

Conditioning
4 RFT
20 DB Snatches (one arm) 70/50#
6 Wall Walks  (RX+ = 8)
25/20 Cal Bike

WOD Notes: Goal is 14-18 minutes. You don’t have to alternate every rep if you don’t want to, but make sure to do the same reps on each arm. WW sub = 8 shoulder taps/WW. You may also do a mix of WW & ST. 

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

11/1/2025 – WOD

Conditioning – “35 Min Clock”
400m Sled Drag 135/90#
40 C2B Pull-ups (RX+ = 30 Bar MU)
40 Thrusters 135/95#
***You have until the 18 Min Mark to work up to a max Cluster
At the 18 Min Mark:
600m Sled Drag 135/90#
60 C2B Pull-ups (RX+ = 40 Bar MU)
60 Thrusters 135/95#
***Max Burpees in the remaining 35 minutes

WOD Notes: Goal is to have a few minutes at the end to get as many burpees with your partner at the same time. You should not be walking the sled the entire time. C2B Sub = chin over bar pu or banded. Thrusters should be done in sets of 5-8 reps at a time.

10/30/2025 – WOD

Strength
Power Snatch + Full Snatch – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & build to a heavy set. If you don’t have the OH mobility, do 2 Power Snatches. Take extra time if needed at the end.

Conditioning
12 Min AMRAP Ladder
3/2 Cal Ski
3 T2B
6/5 Cal Ski
6 T2B
9/8 Cal Ski
9 T2B   (continue pattern for the remaining 12 Minutes)
***At the end of each round, do 10 DB Box Step-ups 50/35#’s (20″ Box)

WOD Notes: Goal is to get to the 6th round (18/18/10). Girls cals are 2/5/8/11/14/17…etc. For the step-ups, you will leave one foot on the box & do all 5 step-ups with one leg before switching. Try to avoid pushing off the foot that is on the ground & don’t put other foot down on box until your working leg is locked out. DB’s will be held at your sides. This is going to tax your grip as well at the T2B. If you need to bring the DB’s to the shoulders that’s ok too.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Pull-over – 4×12 (heavy)

10/29/2025 – WOD

Strength
a) Hex Bar DL – 5×5 @ 80%+ (no touch n go)
b) Dips (bar/ring) – 5×7 (use a band or weight as needed) 
—Superset a/b every 4 minutes. Lower to the ground under control & reset each rep. Heaver than last WK for both parts.

Conditioning
5 RFT
300m Run
5 (Power Clean + Hang Power Clean) 185/125#   (RX+ = 205/135#)
1 Rope Climb 20ft

WOD Notes: Goal is 13-17 minutes. PC + HPC = 65% of PC or HPC. RC sub = climb 12-15ft, 8 Strict PU, 10 RR, or 2 strict up/downs. The run is just past the fire hydrant & back into Rage (there will be a marking). Run sub = 750m bike or 18/15 cals.

Assistance
a) GHD Sit-ups – 8×15 (weighted)  -rest 40 Sec between
b) DB Reverse Flies – 4×15

10/28/2025 – WOD

Strength
a) Push Press – 5×4 (start @ 80%+ & build to a heavy 4 rep)
b) BB Good Mornings – 1×10, 2×8, 2×6 (pause at the bottom of each rep for a sec)
—Superset a/b every 4 minutes. If you want to stay light on the GM, that’s fine. Work on keeping back neutral as you hinge forward with a slight knee bend. You shouldn’t need to use a rack for the PP.

Conditioning
15 Min Clock – 6 Rounds
8 DB Strict Press (heavy)
50 Double Unders
15/12 Cal Row
***6th Round of the Row is for Max Cals in remaining 15 minutes.

WOD Notes: Score = total cals in the 6th round. Goal is to have at least 2-3 minutes to row the 6th round. DB Press should be challenging for 8 reps, where you feel like you might fail that 8th rep towards the end. 

Assistance
a) Tabata Hollow Rocks – 12 Rounds (take an extra min rest after set 6)
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

10/27/2025 – WOD

Strength
a) Back Squat – 5×5 (start @ 80% & build to a heavy 5)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 4 minutes. Heavier than last week for part (a).

Conditioning – “20 min cap”
10 RFT
9/8 Cal Bike
8 Burpees
7 DB Hang Cleans 60/40#  (RX+ = 70/50#)

WOD Notes: Goal is to get under 20 min Cap. You don’t have to reset the monitors. Burpees – try to just feet off the ground to finish the movement & bring hands together. DB (2) Hang Cleans should be heavy for 7 reps each round.

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

10/25/2025 – WOD

Conditioning
For Time w/ Partner
150/120 Cal Ski
100 Goblet Squats 90/70# DB
25 Wall Walks
100 Box Jump Overs 30/24″
25 Wall Walks
100 Goblet Squats 90/70# DB
150/120 Cal Ski

WOD Notes: Goal is 35-40 minutes. The entire WOD is “you go, I go”. Break up the work as needed, but it’s recommended to switch every 10 cals or 30 Sec on / 30 Sec off for the ski, do 10 GS at a time, 2-3 WW at a time, & 5 BJO at a time. You may scale back WW to 20 if necessary or do 8 shoulder taps/WW.