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3/6/2025 – WOD

Strength
a) Front Rack Lunges (3″ Deficit) – 5×10 (build to a heavy set)
b) DB Bent-over Rows – 5×10 each arm
—Superset a/b every 3:30. Do all 5 reps first on one leg before you switch. Stand on a 55# comp plate or 3 mats & step back.

Conditioning
3 RFT
400m Run
25 T2B
10 Clean n Jerk (increase by rd)

WOD Notes: Goal is 13-17 minutes. T2B sub = T2R, hanging leg raises, or v-ups. CnJ = M: 135/185/215#. F: 95/125/135#.

Assistance
a) L-SIt/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) One Arm High Pulls – 4×12 (each arm)

3/5/2025 – WOD

Strength
a) Deadlift (mid grip) – 5×2 @ 75%+ (no touch n go), 1XME @ 70% (8+ reps)
b) Dips (bar/ring) – 5×10 (advanced = weighted or use a band for novice)
—Superset a/b every 3 minutes. DL grip = in between normal grip & snatch. Try to go heavier than last Wk & use straps. Partner up to save time on clean-up & transition to the WOD quickly.

Conditioning “18 Min Clock”
1:30 Rounds x 12 w/ Partner (interval)
12 Unbroken Wall Balls 30/20# to 10/9ft
10 DB Bicep Curls (heavy)
Max Cal Ski

WOD Notes: Score = total cals. WB should be heavier than normal, since it’s only 12. Take your time on the bicep curls (no need to go through them fast). You will use 2 DB’s for them. SPRINT the ski!!! You should have at least 30 Sec to sprint the ski each round! You will each do 6 rounds of 1:30 on / 1:30 off.

Assistance
a) GHD Sit-ups – 12×10 (rest 20 Sec between)
b) DB Lateral Raises – 4×10 (pause each rep)
c) GHR – 5×10 (advanced = weighted)

3/4/2025 – WOD

Strength
a) Push Press – 5×6 @ 75-80%
b) GHD Hip Extensions – 4×12 (advanced = weighted) – Pause each rep!
—Superset a/b every 3:30. You may also use that Roman chair as well for part (b).

Conditioning
4 RFT
6 Wall Walks  (RX+ = 8)
8 DBall/Bag over Shoulder 150/115#
80 Double Unders

WOD Notes: Goal is 11-15 minutes. WW sub = 60 Shoulder taps or 20 burpees. Try to go heavy on the DBall/bag if possible (should feel like you have to lap for a sec then pop your hips). 

Assistance
a) Hollow Rocks – Tabata 10 Rounds
b) DB Lateral Raises + DB Front Raises – 4×10 (each)

3/3/2025 – WOD

Strength
a) Back Squat – 5×6 @ 70-75% (2 Pause + 2 5 Sec Eccentric + 2 normal)
b) Straight Arm Pull-down (pulley) – 5×10 (3 sec eccentric – heavy)
—Superset a/b every 3:30. Build to a heavy set of 6 for part (a)

Conditioning
8 RFT
12/10 Cal Bike
5 Hang Power Snatches 115/75#  (RX+ = 135/95#)
1 Rope Climb 15ft (start on the floor seated)

WOD Notes: Goal is 14-18 minutes. HPS = 60% of power (shouldn’t be super easy for 5 reps). RC sub = climb 12-15ft without starting on the ground, 7 RR/RC, or 2 up/downs.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (incline bench) – 4×15

3/1/2025 – WOD

Conditioning
3 RFT w/ Partner
80/60 Cal Ski
30 Thrusters 135/95#  (RX+ = 155/105#)
40 C2B Pull-ups  (RX+ = 20 Bar MU)
250m Sled Drag 180/135#

WOD Notes: Goal is 35-40 minutes. Thrusters should be done sets of 5 or 8/7 each & feel kind of heavy. C2B Sub = chin over bar or banded pu. You should be able to alternate running/walking with the sled!

2/27/2025 – WOD

Strength “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Heaving Snatch Balance – 1 Rep + 1 OHS (try to go a little heavier than last wk)
b) Incline DB Bench Press – 8 Reps (3 sec eccentric)
c) Seal Rows (2 DB’s) – 8 Reps (pause & control eccentric)
d) Barbell Hip Thrusts – 10 Reps: Pause each rep (90% of back squat)
e) GHD Sit-ups – 18-20 Reps or L-Sit/Tuck (pegboard) (30-40 Sec)
Notes: For part (a), if you’re OH mobility is limited do your best to catch as deep as you can in the squat while keeping the bar stacked OH in a good position. You may sub 5×5 Front Squats @ 75-80% for part (a), if you have no interest in a snatch balance. If you leave a few reps in the tank for all sets, you won’t see any gains for parts b through e!

Conditioning – Optional”
For Time
400m Sled Drag 90/60#
10 Rope Climbs or 30 Bar Muscle-ups
400m Sled Drag 90/60#

WOD Notes: Goal is 8-11 minutes. Please clean up rope debris if you plan on doing it & try to avoid getting all the ropes down & use the one next to the pull-up bar if you do this. Bar MU sub = 30 GI Janes.

2/26/2025 – WOD

Strength
a) Deadlift (mid grip) – 5×3 @ 75%+ (no touch n go), 1xME @ 70% 8+ reps
b) DB Lateral Raises – 4×12 (pause & lower slowly)
—Superset a/b every 3 minutes. DL grip = in between normal grip & snatch. Try to go heavier than last Wk & use straps. Partner up to save time on clean-up & transition to the WOD quickly.

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Row
4 (4 Wall Walks + 6 Laps Single Arm Farmers Carry)

WOD Notes: Goal is to get 3+ rounds. WW sub = 2-3 WW (should take no more than 30 Sec), 10 Shoulder Taps/WW, or 3 burpees/WW. 1 Lap = 4 Mats. You will carry 1 DB or KB 3 laps in a row with one arm & then switch to the other arm. Try to go heavy. RX would be 120/70#. Use straps if necessary, only if you can get them on quick. Partner A will do the WW while Partner B does the FC. You will switch when you’re both done.

Assistance
a) GHD Sit-ups – 6×18 (rest 30 Sec between)
b) DB Front Raises – 4×10 (pause each rep)
c) GHR – 5×12 (advanced = weighted)

2/25/2025 – WOD

Strength
a) Hang Power Clean – 5×3 & 5×2 @ 75%+ (work up to a heavy double by the end)
b) DB Bench Press – 5×8 (heavy)
—Do 1 Set every 1:15. Pattern = a/a/b x 5 Sets. If you feel strong & want to find a heavy single that’s fine. 0-1:15 = 3 HPC, 1:15-2:30 = 3 HPC, 2:30-3:45 = 8 DB BP. Repeat pattern x 5, but 2 HPC after round 5.

Conditioning
For Time
Buy In: 800m Run
10 Rounds
4 Power Cleans (increase after rd 5) 
8 T2B
Buy Out: 800m Run

WOD Notes: Goal is 13-17 minutes. PC = M: 185/225#, F: 125/155# (65-80%). T2B sub = T2R, hanging knee raises, or V-ups. Run sub = 400ft Versa or 2k Bike.

Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral Raises + DB Front Raises – 4×12 (each)

2/24/2025 – WOD

Strength
a) Back Squat – 9/7/5/3/1 (all sets heavier than last wk)
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3 minutes. Start @ 65% for the set of 10 & increase 5% by set. Each set should feel challenging.

Conditioning
5 RFT
15 Burpees over DB
12 One Arm DB Hang Clean n Jerk 60/40#  (RX+ = 70/50#)
15/12 Cal Bike

WOD Notes: Goal is 14-18 minutes. Try to stand up on each burpee as you jump over & they can be lateral. You can break up the one arm DB hang clean n Jerks however you want, but you have to do 6 each arm.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (incline bench) – 4×15

2/22/2025 – WOD

Conditioning
5 RFT w/ Partner
50/40 Cal Ski
40 DB Snatches 60/40#  (RX+ = 70/50#)
30 T2B
20 Front Rack Lunges (increase each rd)

WOD Notes: Goal is sub 40 minutes. You may break up the work as needed. T2B sub = T2R, hanging leg raises, GHD SU, or v-ups. FR Lunges = M: 165-205#, F: 110-135# (last 2 sets should feel challenging for 10!).