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10/6/2025 – WOD

Strength
a) Back Squat – 5×10 (start @ 60% & build to a heavy 10)
b) One Arm High Pulls- 4×12 (each arm)
—Superset a/b every 4 minutes. 

Conditioning
3 RFT
250m Sled Drag 70/45#
20 DB Hang Cleans 60/40#
25 Burpees to Target

WOD Notes: Goal is 14-18 minutes. You should be able to alternate between run/walk with the sled. DB’s should be heavy enough to where you have to break them up once/round. Pick a bar just above reach for the burpees if possible.

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

10/4/2025 – WOD

Conditioning
For Time w/ Partner
800m Run
60 C2B Pull-ups
30 Squat Clean n Jerk 155/105#
800m Run
60 C2B Pull-ups
30 Squat Clean n Jerk 185/125#
800m Run

WOD Notes: Goal is 30-35 minutes. C2B Sub = chin over bar or banded pu. Cnj = 55% & 65%. Should be quick singles on the first bar. 2nd bar = you should need a few extra secs betore each rep.

10/2/2025 – WOD

Strength
a) Hang Snatch + Full Snatch + 1 OHS (1 Sec pause) – 1 Set Every 90 Sec x 8 Sets
b) Deadlift – 5×4 @ 75-80% (no touch n go) – heavier than last wk
c) DB Presses – 5×8 (3 sec eccentric)
—Choose either (a) or (b) & (c). Build to a heavy set for part (a). If you don’t have mobility for OHS, just squat as deep as you can. If you need more time for part (a) as it gets heavier that’s ok. 18 Min to get this work done.

Conditioning
6 RFT
6 Dball/Bag over Shoulder 150/115#
15/12 Cal Row
***2 Rope Climbs 20ft (after Rounds 1/3/5)

WOD Notes: Goal is 11-15 minutes. Dball/bag should heavy & take about 30 Sec to do the 6 reps. RC sub = 15 RR or 3 strict up/downs.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)

10/1/2025 – WOD

Strength
a) Back Rack Lunges (3″ deficit) – 5×8 (build to a heavy set of 8)
b) DB Bent-over Rows– 5×8 each arm (pause + slow eccentric)
—Superset a/b every 3:30. FRL = 4R + 4L. Stand on a 45# or 55# comp plate & step back w/ knee touching ground each rep. Try to to similar weight as last week.

Conditioning – “20 Min Cap”
3 RFT
2 (4 Wall Walks + 10 DB Lateral Raises)
150m Backwards Sled Drag 45/25#   (RX+ = 70/45#)
500/425m Ski

WOD Notes: Goal is to get under the 20 min cap, however take your time on the WW/DB Lateral Raises porition. Push the pace the sled drag & ski erg. This will be a lower HR WOD overall & will involve more muscular endurance in the quads & shoulders. You will do (2) sets of 4 WW & 10 DB Lateral raises. Try to control the tempo on the raises & don’t rush through them. Sled Drag is to the old “Cantel” sign.

Assistance
a) GHD Sit-ups – 6×20 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

9/30/2025 – WOD

Strength
a) Bench Press – Work up to a heavy single, 2x ME @ 70% (8+ reps)
b) GHR – 5×8 or Hamstring Sliders – 5×12
—18 Min to get this work done. Grip width is not close grip today. Use weight or band for GHR.

Conditioning
10 RFT
8 T2B
8 Burpees (no jump)
4 Power Cleans 205/135#  (RX+ = 225/155#)

WOD Notes: Goal is 15-19 minutes. T2B sub = T2R, v-ups, or hanging knee raises. Make sure feet are together when you stand from burpee. PC = 75% (singles, but make sure to take time to set-up). 

Assistance
a) Trunk Rotations (pulley) – 3×15 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

9/29/2025 – WOD

Strength
a) Front Squat – 18 Min to Find a Heavy Single, 1x ME @ 70% (8+ reps)
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—If you feel strong, go for a PR! Superset with part (b) as needed.

Conditioning
5 RFT
12 DB Hang Snatches 50/35# DB’s (2 arm)
60 Double Unders
15/12 Cal Bike

WOD Notes: Goal is 13-17 minutes. Swing the Db’s outside your legs & use hips. DU sub = 100 singles, 60 JJ’s, or 120ft versa climber. 

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

9/27/2025 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
60/40/20 Deadlifts (increase by Rd)
40 C2B Pull-ups
60/40/20 Push Jerks (increase by Rd)

WOD Notes: Goal is 30-35 minutes. Sled Drag should be light to where you can alternate between jogging & walking. DL = M: 225/315/365#, F: 155/205/255#. Start @ 50% for your DL & increase at least 10% by round. Round 2 to 3 should be a bigger jump. C2B Sub = chin over bar or banded pu. PJ = 135/165/215#. Use same % as DL. If class is large, you will use one bar & take weights on/off between DL & PJ each rd. 

9/25/2025 – WOD

Strength
a) Slow Pull Snatch + Full Snatch + 1 OHS (1 Sec pause) – 1 Set Every 90 Sec x 8 Sets
b) Deadlift – 5×5 @ 75-80% (no touch n go) – heavier than last wk
c) Lateral Raises – 5×12
—Choose either (a) or (b) & (c). Build to a heavy set for part (a). If you don’t have mobility for OHS, just squat as deep as you can. 18 Min to get this work done

Conditioning
10 Min AMRAP Ladder
3 T2B
3 DB Thrusters 50/35#
6 T2B
6 DB Thrusters
9 T2B
9 DB Thrusters
***12/10 Cal Bike to start each round. Climb ladder until 10 min is up.

WOD Notes: Goal is to get to the round of 12-10/18/18. Thrusters should be unbroken through the round of 12 & maybe have to break up after that. T2B sub = T2R, hanging knee raises, v-ups, or weighted su. Start each round with the bike.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)

9/24/2025 – WOD

Strength
a) Back Rack Lunges – 5×8 (build to a heavy set of 8)
b) DB Bent-over Rows– 5×10 each arm (heavy)
—Superset a/b every 3:30. FRL = 4R + 4L. You may alternate steps.

Conditioning – “20 Min Clock”
16 Rounds w/ Partner (interval)
5 Hang Power Cleans (increase every 2 Rd/person)
7 Box Jump Overs 24/20″ (RX+ = 30/24″)
9/8 Cal Ski

WOD Notes: If you finish under the 20 min Clock, you will accumulate max cals on the ski at the end w/ partner alternating 30 sec on / 30 sec off. HPC = M: 165/185/205/225#, F: 110/125/135/155#. Start @ 65% & increase 5% each rd. Each person will do 8 rounds (1 round on / 1 round off).

Assistance
a) GHD Sit-ups – 6×18 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

9/23/2025 – WOD

Strength
a) Bench Press (close-grip) – 5×3 @ 70-75%, 2XME @ 65% (10+ reps)
b) GHR – 5×10 or Hamstring Sliders – 5×12
—18 Min to get this work done. Grip width should be inside your shoulders Heavier than last Wk!

Conditioning
3 RFT
150m Sandbag Carry 150/115#
7 Wall Walks
30/24 Cal Row
—Rest 90 Sec between rounds

WOD Notes: Goal is sub 6 minutes each round. The carry is 125m Bear Hug & 125m on shoulder. The halfway point is the old “Evoqua” sign. WW sub = 50 Shoulder taps (elevate feet on bench to make it more difficult). You may also do a mix of WW & shoulder taps if 7 WW is too many to complete in under a minute. SPRINT the row since you have 90 Sec of rest!

Assistance
a) Trunk Rotations (pulley) – 3×15 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets