Category Archives: WOD

3/12/2026 – WOD

Strength
a) Bench Press (close grip) – 5×5 @ 75-80%, 1xME @ 65% (12+ reps)
b) GHR – 5×10 or Hamstring Sliders 4×15
—Superset a/b every 3:30

Conditioning
12 Min AMRAP
15/12 Cal Ski
10 Box Jump Overs 24/20″
5 Dball/Bag over Shoulder 125/90#  (RX+ = 150/115#)

WOD Notes: Goal is 6+ rds. If you’re doing 26.3 tomorrow, you may use this WOD as active recovery! Winner takes all for 26.3 so make sure to rest up and bring your A game! Make sure to come out & cheer everyone on tomorrow night starting at 4:30pm. The chili cook off starts around 6:30pm as well!

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) Strict Pull-ups – Accumulate 50 Reps in least amount of sets (Advanced = use weight)

3/11/2026 – WOD

Strength
Snatch – 4 Every 1:45 x 8 Sets @ 70-80%
—Use a little heavier than last week & increase as needed. You may also stay lighter and work on technique. The 4 reps should take at least 45 secs, so don’t rush the reps.

Conditioning
8 RFT
6 Push Jerks (increase after round 4)
1 Rope Climb 15ft
12/10 Cal Bike

WOD Notes: Goal is 12-16 minutes. PJ = 55/75%. RX weights would be: M = 155/205#, F = 105/135#. First barbell should be light to where you don’t need to rest much at all before picking it up. The 2nd bar should be unbroken, but heavy to where you should need to rest at least 15-20 sec after getting off the bike. RC sub = 6 RR, 5 Strict PU, or 1 strict up/down. You don’t have to reset the monitors each round.

Assistance
a) GHD Sit-ups – 8×15 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10 (heavy every set – palms up)

3/10/2026 – WOD

Strength
a) RDL – 5×6 @ 75-77% (use straps)
b) DB Lateral Raises – 4×12 (Pause + 3 Sec eccentric)
—Superset a/b every 3:30. First rep starts from the top of the DL, so don’t count the first DL.

Conditioning
6 RFT
10/10/8/8/6/6 Hang Power Cleans (increase round 3 & 5)
10 Bar Facing Burpees  (RX+ = 15)
250m Run

WOD Notes: Goal is sub 20 minutes just like yesterday. HPC = M: 165/185/205#, F: 110/125/135#. Goal is to go unbroken for each rep range. Jump over the bar if you physically can & don’t have a Dr’s Note. Use the run to recover. You should be doing 15 burpees if you’re a ninja. Run sub = 500m bike. SPRINT the last run or bike!!

Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over (2 DB’s) – 5×12 (heavy)

3/9/2026 – WOD

Strength
a) Box Squat – 5×6 @ 70-75% (use a 12″ box or something a little higher if you’re tall)
b) DB One Arm High Pulls – 4×12 (each arm)
––Superset a/b every 3:30. Box should be just below parallel. Send hips slightly back & rest on box for a sec. Do not bounce off the box or lean forward as you stand.

Conditioning “20 min cap”
For Time
100 T2B
150/120 Cal Row
300 Double Unders
***Partition the work however you want. Choose your own adventure. If you do it unpartitioned RX, you are an ANIMAL!

WOD Notes: Goal is to get under 20 min cap. T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 150-200 DU, 500 singles, or 600ft versa.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) BB Bent-over Rows (supinated) – 5×8 (heavy)

3/7/2026 – WOD

Conditioning
5 RFT w/ Partner
250m Run
100m Farmers Carry (2) 70/53# KB’s
20 Thrusters 135/95#
20 Sumo DL High Pulls 135/95#

WOD Notes: Goal is sub 30 minutes. Run is to the fire hydrant and back. You will run & do the Farmer’s Carry at the same time, so each person needs a set of KB or DB. Please do not drop the DB’s on the pavement hard. The carry is across the street to the far curb & back. Thrusters should be done in one set of 10 each & SDHP in 2 sets of 5. 

3/5/2026 – WOD

Strength
a) Strict Press – Find a Heavy Single, then 4×10 @ 65%
b) GHR – 4×10-12 or Hamstring Sliders 4×15
—Superset a/b as needed. 18 Min clock to get this done. You may use a rack for part (a) if needed.

Conditioning
5 RFT
15 Burpees (no jump)
10 Front Rack Box Step-ups 20″ 135/95#
50 Double Unders
***Compete 300ft Versa climber at some point during the WOD

WOD Notes: Goal is 13-16 minutes. Stand tall with feet under you on the burpees (no wide stance). Try not to push off back foot on the step-ups & take your time. Place a black mat next to box to make it lower if necessary (should be close to parallel). DU sub = no versa allowed. 25-30 DU, 75 singles, or 30 Jumping Jacks.

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Lateral Raises– 5×10 (heavy)

3/4/2026 – WOD

Strength
Snatch – 5 Every 2:30 x 5 Sets @ 70-80%
—This will turn into barbell cardio. Increase set 3 & 5. You should have at least 30-45 Sec to rest after each set. Weight shouldn’t be super light to where you’re finishing the 6 reps in under 1:30. Squat at least 2 reps if mobility allows.

Conditioning
3 RFT
30/24 Cal Ski
2 Rope Climbs 20ft or 8 Bar MU or 15 C2B Pull-ups
10 Power Cleans 185/125#  (RX+ = 205/135#)

WOD Notes: Goal is 10-14 minutes. You may sub chin over bar pu, heavy lat pulldowns, or ring rows for the 2nd movement. PC = 75% (somewhat quick singles but feel a little heavy by rep 7).

Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 4×12 (heavy every set – palms up)

3/3/2026 – WOD

Strength
a) Front Squat – Work up to heavy single + 1xME @ 70% (10+) or 5×5 @ 75-80%
b) DB One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30.

Conditioning
15 Min AMRAP
3-6-9-12-15-18-21-24…Cal Row
1-2-3-4-5-6-7-8…Laps Sandbag Bear Hug Carry 150/115#
***3 Wall Walks to start each round

WOD Notes: Goal is to get into the round of 3/24/8. Cals are the same for men & women. Use a bag that’s challenging to go unbroken through the round of 6. 1 Lap = 5 mats. WW sub = 24 shoulder taps (elevate feet on a bench or box).

Assistance
a) 12 Rounds Tabata Hollow Rocks – Rest extra 30 Sec after round 6
b) DB Pull-over (2 DB’s) – 5×10 (heavy)

3/2/2026 – WOD

Strength
a) RDL – 5×8 @ 65-70%
b) Bench Press – 5×6 (pause each rep) @ 75%, 1XME @ 65% (pause: 8+ reps)
—Superset a/b every 3:30. You need a barbell for both parts. Try to partner up to save time on cleanup. 

Conditioning
6 Rounds (interval)
12 Single Arm Hang DB Snatches (6R + 6L) – increase every 2 rounds
12 T2B
12/10 Cal Bike  (RX+ = 15/12)
—Rest 1 minute between rounds

WOD Notes: Goal is 1:30-2 minute rounds. DB = M: 60/70/80#, W: 40/50/60#. Do all 6 reps before switching arms. T2B sub = T2R, hanging knee ups, or v-ups. SPRINT the bike (90%+ effort!) Score = total time (includes 5 min of rest).

Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)

2/28/2026 – WOD

Conditioning
3 RFT w/ Partner
30 Power Cleans (increase each round)
250 Double Unders
40 GI Janes
***1000ft Versa Climber at some point during the WOD

WOD Notes: Goal is sub 35 minutes. PC = M: 155/185/205#, F: 105/125/135# (55/65/75%). DU sub = 200 singles, 75 plate hops or jumping jacks. The entire WOD is “you go, I go”.