Blog

2/20/2025 – WOD

Strength “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Heaving Snatch Balance – 2 Reps + 4 OHS (try to go a little heavier than last wk)
b) Dips (Ring/Bar) – 10 Reps (advanced = weighted, use band if necessary)
c) Seal Rows (2 DB’s) – 10 Reps (pause & control eccentric)
d) Barbell Hip Thrusts – 10 Reps: Pause each rep (90% of back squat)
e) GHD Sit-ups – 15-20 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. Have spotters (on each side) to lower the bar behind the head if necessary. If you leave a few reps in the tank for all sets, you won’t see any gains for parts b through e!

Conditioning
For Time (optional)
30 Slam Balls 40/20#
400ft Versa Climber
30 Slam Balls 40/20#

WOD Notes: Goal Is 5-7 minutes

2/19/2025 – WOD

Strength
a) Deadlift (mid grip) – 5×4 @ 75%+ (no touch n go).
b) DB Lateral Raises – 5×8 (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
25/20 Cal Row or Bike (if you missed Monday)
60 Double Unders
45 Seconds DBall/Sandbag Bear Hug Hold 150/115#

WOD Notes: Goal is 5+ rounds. Bike if you missed Monday’s WOD & let people who came Monday row (talking about 5:30am class). DU sub = 30 DU, 100 singles, or 120ft versa. Classes other than the 5:30am, may do 6 laps (1 lap = 5 mats) bear hug carry, since it won’t be as busy. Try to march in place with the bag/ball (5:30am class).

Assistance
a) GHD Sit-ups – 6×15 (rest 30 Sec between)
b) DB Front Raises – 4×10 (pause each rep)
c) GHR – 4×15 (advanced = weighted)

2/18/2025 – WOD

Strength
a) Power Clean – 10×2 @ 75%+ (work up to a heavy double by the end)
b) DB Bench Press – 5×10 (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 = 2 cleans, 1:15-2:30 = 2 cleans, 2:30-3:45 = 10 DB BP. Repeat pattern x 5.

Conditioning “20 MIn Cap”
20 RFT w/ Partner (interval)
3 Clean n Jerks (increase after rd 10)
6 GI Janes

WOD Notes: Goal is to get under the 20 Min Cap, which shouldn’t be too aggressive. Try to SPRINT the GI Janes to where you do a blind jump if you feel comfortable & try to jump right into the pull-up. Use a bar just above your reach if you can do a strict pu. CnJ = M: 185/215#, F: 125/145# (65/75%). Try to set up close to your pull-up bar to save transition time. Partner A does the 3 CnJ + 6 GI Janes, while partner B rests. Switch once Partner A is done & repeat for 10 rounds each.

Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) DB Lateral Raises + DB Front Raises – 4×10 (each)

2/17/2025 – WOD

Strength
a) Back Squat – 10/8/6/4/2
b) DB Pull-over (1 DB) – 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
15/12 Cal Bike
10 DB Thrusters 50/35#’s
—Rest 2 minutes after the 5th rd
***Max Unbroken Set of Russian KB Swings 88/70# 

WOD Notes: Goal is 7-10 minutes for the WOD & to get 50+ reps on the KB Swings. Once you put the KB down, you’re done. DB thrusters should be unbroken each rd & should feel challenging towards the end.

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) Face Pulls (pulley) – 4×12 (pause each rep for 2 Sec)

2/15/2025 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Row
50 T2B
20 Power Snatches (increase by rd)
16 Wall Walks

WOD Notes: Goal is sub 32-40 minutes. T2B sub = T2R, hanging leg raises, weighted su, or v-ups. PS = M: 135/145/155/165#, 95/100/105/110#. Start @ 60% of PS for round 1. WW sub = 10 shoulder tap/WW or 3 burpees/WW.

2/13/2025 – WOD

Strength “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Heaving Snatch Balance – 3 Reps + 5 OHS (stay light & work on technique)
b) Dips (Ring/Bar) – 12 Reps (advanced = weighted, use band if necessary)
c) Seal Rows (hex bar) – 12 Reps
d) GHD Hip Extensions – 12-15 Reps: Pause each rep (advanced = weighted)
e) Tib Raises – 4 Sets: 15 Reps
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. Have spotters (on each side) to lower the bar behind head if necessary. If you leave a few reps in the tank for all sets, you won’t see any gains for parts b through e!

Conditioning
For Time – Optional (if you have extra time or don’t want to finish the entire strength)
400ft Versa Climber
15 Wall Walks
400ft Versa Climber

2/12/2025 – WOD

Strength
a) Deadlift (mid grip) – 5×5 @ 70-75% (no touch n go).
b) DB Lateral Raises – 5×10
—Superset a/b every 3 minutes. DL grip = in between normal grip & snatch. It’s going to feel a little harder than normal so stay a little lighter.

Conditioning
Buy In: 150 Double Unders
5 Rounds
20/16 Cal Ski
6 Dball/Bag Over Shoulder 125/90#  (RX+ = 150/115#)
Buy Out: 150 Double Unders

WOD Notes: Goal is 14-18 minutes. DU sub = 75 DU, 250 singles, or 300ft versa. You may also try to practice DU for 2.5 minutes. 

Assistance
a) GHD Sit-ups – 5×25 (rest 45 Sec between)
b) DB Front Raises – 4×12 (pause each rep)
c) GHR – 4×15 (advanced = weighted)

2/11/2025 – WOD

Strength
Clean n Jerk – 1 EMOM x 12 (start @ 65% & build)
—Work up to a heavy single by the end of the EMOM & take extra time at the end if needed.

Conditioning “20 min cap”
18 RFT w/ Partner (interval)
7 Push Press (increase every 3 rounds each)
1 Legless Rope Climb 15ft
10/8 Cal Bike

WOD Notes: Goal is to get under the 20 min cap. PP = M: 135/155/175#, F: 95/105/115#. 3rd BB should be very challenging to do unbroken. LLRC sub = climb w/ legs, or do 2 up/downs or 7 ring rows. SPRINT the bike!!!

Assistance
a) Hollow Rocks – 6 Sets: 45 Sec on / 45 Sec off
b) DB Lateral Raises + DB Front Raises – 4×10 (each)

2/10/2025 – WOD

Strength
a) Front Squat – 18 Minutes to Work up to a heavy single or stay lighter (80%) & do a 5×5.
b) Strict Pull-ups (wide grip) – 5×8 (advanced = weighted or use a band)
—Superset a/b as needed. Go for a PR if you feel strong!

Conditioning
12 Min AMRAP Ladder
2 Burpee Box Jumps 24/20″
2 DB Hang Snatches 50/35#  (RX+ = 60/40#)
4 Burpee Box Jumps 24/20″
4 DB Hang Snatches 50/35#
6 Burpee Box Jumps 24/20″
6 DB Hang Snatches 50/35#
—Continue pattern 8/8, 10/10/, 12,12…etc until 12 Min is up.
***5 Shuttle Run Laps after each round

WOD Notes: Goal is to get to the round of 14/14/5. Shuttle Run – 1 lap = Down 5 mats + Back 5 mats. You don’t have to touch the floor on each turnaround, but both feet must cross the line. You must stand up on the BBJ for each rep (not bj Overs).

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep for 2 Sec)

2/8/2025 – WOD

Conditioning
5 Min AMRAP x 6 Rounds w/ Partner
20 Power Cleans (increase every 2 rds)
24 C2B Pull-ups  (RX+ = 12 Bar MU)
Max Cal Ski (Wall Sit against ski erg while partner ski’s)
—Rest 1 minute between rounds

WOD Notes: Goal is to have at least 2 minutes to ski each round which will be close to 2 rounds each on the ski. Do a 30 Sec on / 30 Sec off (Wall Sit) interval. PC = M: 155/185/215#, F: 105/125/135#. Start @ 60% & end around 75%. C2B sub = chin over bar, banded pu, or lat pulldown (pulley).