Category Archives: WOD

2/6/2025 – WOD

Strength  – “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Bench Press – Find a Heavy Single + 3xME @ 70%
b) Sandbag Bear Hug Carry – 4 Sets (45-60 Sec) -use a heavier bag you have never tried before
c) DB Bent-over Rows (use straps) – 10 Reps each arm (pause) -heavier than last wk
d) L-Sit/Tuck (pegboard) – 30-40 Sec
e) Bulgarian Split Squats – 6 Reps (each leg) —Hold DB/KB at your side & go below parallel.
Notes: Try to stay on a 7 minute interval for all 5 movements & go close to failure on everything!! If you leave a few reps in the tank for all sets, you won’t see any gains! Start at a different station for large classes. You can just walk around the gym for 45 Sec for the bear hug carry.

Conditioning
2000ft Versa Climber For Time – “100k Challenge WOD #5”
—This is optional as it will take 18-20 minutes

Assistance
a) DB Bicep Curls – 4×10
b) DB Skull Crushers – 4×10

2/5/2024 – WOD

Strength
a) Deadlift (no deficit) – 18 Min to work up to a heavy single or 5×5 @ 75-80%
b) DB Shoulder Press – 5×6 (5 Sec eccentric)
—Superset a/b as needed. Work up to a PR if you feel strong!

Conditioning
3 RFT
15 Push Jerks 165/110# (60%)
25 T2B
30/24 Cal Bike

WOD Notes: Goal is 12-16 minutes. PJ should be done in 1-2 sets (maybe unbroken the first round). T2B sub = T2R, Weighted SU, V-ups, or hanging knee raises.

Assistance
a) GHD Sit-ups – 6×20 (rest 30 Sec between)
b) DB Front Raises – 4×12 (pause each rep)
c) GHR – 4×12 (advanced = weighted)

February Challenge
Max Double Under Challenge starts! Must be unbroken!
5 – 1 Entry
25 – 2 Entries
50 – 3 Entries
100 – 4 Entries
200 – 5 Entries
300 – 6 Entries
***Post a video/story on IG = 1 extra entry. Entries go towards a prize drawing at the end. Max of 7 entries.

2/4/2025 – WOD

Strength
Snatch – 1 EMOM x 12
—Start @ 60% & work up to a heavy single by the end. You should be squatting if you have the OH mobility. If you need extra time at the end of the EMOM that’s fine.

Conditioning
18 Min AMRAP
15/12 Cal Row
10 Bar Facing Burpees
5 Power Snatches 135/95#  (RX+ = 155/105#)

WOD Notes: Goal is 7+ rounds. PS = 60% (you should be able to do quick singles). Reset monitors after each round. Larger classes will have some start in reverse order or bike (we are biking tomorrow FYI).

Assistance
a) Hollow Rocks – 6 Sets: 40 Sec on / 40 Sec off
b) DB Lateral Raises – 4×10 (3 sec eccentric)

February Challenge
Max Double Under Challenge starts! Must be unbroken!
5 – 1 Entry
25 – 2 Entries
50 – 3 Entries
100 – 4 Entries
200 – 5 Entries
300 – 6 Entries
***Post a video/story on IG = 1 extra entry. Entries go towards a prize drawing at the end. Max of 7 entries.

2/3/2025 – WOD

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

Conditioning
5 RFT 
18 Wall Balls 30/20# to 10/9.5ft
20 Russian KB Swings 88/70#
60 Double Unders

WOD Notes: Goal is sub 15 minutes. WB should be done in 1-2 sets & swings unbroken. DU sub = 30-40 DU, 100 singles, or 120ft versa.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep for 2 Sec)

2/1/2025 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Ski
50 T2B
400m Run
24/20/16/12 Squat Clean n Jerks (increase by rd)

WOD Notes: Goal is 35-42 minutes. Break up the work as needed. If you can’t run because you physically can’t (not bc you don’t feel like it) you may pull out a bike that takes up space in the gym & bike 1000 meters. BB weight = M: 135/155/175/205#, F: 95/105/115/135#. Start @ 50% & increase to 70% by the end.

1/30/2025 – WOD

Strength – “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Bench Press – 2 Reps (pause each rep) @ 80%+, 3X ME @ 70%
b) Sandbag Bear Hug Carry – 4 Sets (45-60 Sec) -use a heavier bag you have never tried before
c) DB Bent-over Rows – 8 Reps each arm (pause) -heavier than last wk
d) L-Sit/Tuck (pegboard) – 30-40 Sec
e) FR Lunges (barbell) – 8 Reps (heavier than last wk)
Notes: Try to stay on a 7 minute interval for all 5 movements & go close to failure on everything!! If you leave a few reps in the tank for all sets, you won’t see any gains! Start at a different station for large classes. You can just walk around the gym for 45 Sec for the bear hug carry.

Conditioning
5k Bike Erg For Time – “100k Challenge WOD #4”
—Sub 5k on Rogue Echo Bike. Goal is sub 10/11 minutes.

Assistance
a) DB Bicep Curls – 4×10
b) DB Skull Crushers – 4×10

1/29/2025 – WOD

Strength
a) Deadlift (3″ deficit) – 5×2 @ 85%+ (heavier than last wk), 1xME @ 70% (no deficit – touch n go)
b) GHR (3×15) or Hamstring Sliders (3×15)
c) DB Incline Bench Press – 5×8 (3 sec eccentric)
—Superset a/b/c every 4 min (ODD RDs) & every 3:30 on EVEN RDs. Stand on 3-4 mats or a 55# red comp plate. Don’t skip the back off set!!! Set-up benches on the rig by lowering a j-cup closer to the floor. Weight should be in between your flat bench & shoulder press. You may do a 5×6 @ 75-80% on the DL if you want to get in more reps instead of going heavy.

Conditioning
90 Sec AMRAP x 12 w/ Partner (interval)
18/15 Cal Row (RX+ = 22/18)
Max Double Unders
—Score = Total Double Unders between you & your partner

WOD Notes: You should be doing RX+ on the row if you’re an efficient rower! You should be able to have at a minimum 30 Sec to accumulate your DU, so please SPRINT!!! The purpose of this is to practice DU under extreme fatigue. It is 90 Sec on / 90 Sec off x 6 for each person.

Assistance
a) GHD Sit-ups – 8×15 (rest 30 Sec between)
b) DB Front Raises – 4×12 (pause each rep)

1/28/2025 – WOD

Strength
2 Position Snatch – Floor + Hang – 1 Every 1:15 x 10 Sets (little heavier than last Wk)
—Start @ 60% & Build to a heavy complex. Take extra time at the end if needed. You may drop the bar in between reps if necessary. Squat if you have the OH mobility.

Conditioning
12 Min AMRAP Ladder
2/4/6/8/10/12/14…Bar Facing Burpees
2/4/6/8/10/12/14…Sumo Deadlift High Pull 135/95#
***1 Rope Climb 15ft after every round

WOD Notes: Goal is to get into the round of 16/16/1 & beyond. Round 1 = 2/2/1, Round 2 = 4/4/1. Continue this pattern for 12 minutes. You should be able to touch n go the SDHP through round 6 to 8. RC sub = climb 10-12ft or do 7 ring rows. Jump over the bar if you’re capable!

Assistance
a) Hollow Rocks – 6 Sets: 45 Sec on / 45 Sec off
b) DB Lateral Raises – 4×12 (3 sec eccentric)

1/27/2025 – WOD

Strength
a) Back Squat – 5×2 (pause) @ 85%+ (heavier than last wk), 1×8-12 Reps @ 70%
b) Strict Pull-ups (supinated) – 5×10 (advanced = weighted or use a band)
—Superset a/b every 3:30. Try to pick a weight for all 5 sets.

Conditioning
15 Min AMRAP
12/10 Cal Bike
10 Hang DB Cleans 60/40#’s
3 Wall Walks (RX+ = 4)

WOD Notes: Goal is 7+ rds. DB HC should be unbroken, but get challenging towards the later rounds. WW sub = 20-30 Shoulder Taps or 8 Burpees. Reset monitors after each rd. You should be doing 4 WW if you’re proficient at them.

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)
—Go a little lighter for part (a).

1/25/2025 – WOD

Conditioning
10 RFT w/ Partner
24 Wall Balls 30/20# to 10/9.5ft
10 Power Snatches (increase after round 5)
30/24 Cal Row

WOD Notes: Goal is sub 40 minutes. You will do 1 set of each movement/round. 12 WB each / 5 Snatches each / and split the row. You can split the work up however you want. PS = M: 135/165#, F: 95/110#.