Category Archives: WOD

5/20/2025 – WOD

Strength
a) Bench Press – Work up to a heavy single, 2xME @ 75% (8+ Reps)
b) Glute Ham Raises – 5×8 or Hamstring Sliders 5×12
—18 Min Clock to get this work done. Find a new PR if you feel strong (no board). Superset a/b as needed.

Conditioning
1 Min AMRAP x 16 Rounds w/ Partner (interval) For Max Bike Cals
ODD RD = 8 Double DB Snatches 50/35#
EVEN RD = 8 Double DB Cleans 70/50#
***Max Cal Bike

WOD Notes: The work:rest ratio is 1:1 (1 min on /1 min off). Your score is total cals between you & your partner, so don’t reset your monitor. Alternate between snatches / cleans each rd. They should be unbroken, but should feel heavy for the 8 Reps. You both will do 8 rounds. Only (1) head has to hit the floor.

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Skull Crushers – 4×12 (heavy)

5/19/2025 – WOD

Strength
a) Back Squat – 5×2 @ 85%+ (build to a heavy set of 2), 1xME @ 80% (6-8 reps)
b) Straight Arm Pull-down (pulley) – 4×10 (slow eccentric)
—Superset a/b every 3:30. Try to go heavier than last wk.

Conditioning
4 RFT
150m Sandbag Carry 125/90# (shoulder)  (RX+ = 150/115#)
15 T2B
15 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is 14-18 minutes. The Sandbag Carry is to the “evoqua” sign. T2B sub = T2R, hanging knee raises, or v-ups. 

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Seated DB Bicep Curls – 4×10

5/17/2025 – WOD

Conditioning
5 RFT w/ Partner
400m Run
20 Power Snatches (increase each rd)
4 Rounds of “Cindy”

WOD Notes: Goal is sub 30 minutes. This is a mini “Murph” Prep WOD, with some snatches mixed in. You will run together. Run sub = 250ft versa climber. PS = M: 95/115/135/155/175#, F: 65/75/95/105/115#. 1 Round of “Cindy” = 5 Pull-ups + 10 Push-ups + 15 Air Squats. You will work at the same time during “Cindy”. PU sub = banded pu, lat pulldown (pulley), or 3 Negatives. You may also use a band for the Push-ups, so that you’re maintaining that tight Plank position.

5/16/2025 – WOD

Strength
a) Back Squat – 2×4 @ 75%, 2×3 @ 80%, 3×2 @ 85%+
b) Bench Press (Yukon Bar) – 5×2 @ 85%+, 2X ME @ 70%
––Build to a heavy set of 2 for part (a). 

Conditioning
4 Rounds (not for Time)
150 Yards Backwards Sled Drag 70/45#
10 DB Pull-overs (heavy) -1 DB
20 Slam Balls 20#

WOD Notes: Goal is to move slow & consistent. No need to push the intensity.

5/15/2025 – WOD

Strength
a) Hex Bar Deadlift – 2×3 @ 85%, 3×2 @ 90%+ (you may touch n go)
b) DB Lateral Raises – 4×12 (pause + slow eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a). You may use a barbell if necessary.

Conditioning
12 Min AMRAP
18/15 Cal Row 
4 Wall Walks
36ft DB Walking Lunges 70/50#

WOD Notes: Goal is to get 4+ rounds. WW sub = 8 shoulder taps/WW. 36ft = 6 Mats for the DB Walking Lunges. You can hold the DB at your sides.

Assistance
a) L-SIt/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Bicep Curls – 4×12 (heavy)

5/14/2025 – WOD

Strength
2 Position Clean + 1 Jerk x 8 Sets (1 Set Every 1:30)
—Hang + Floor + Jerk. Start @ 65% & build to a heavy complex. Squat reps as needed & take extra rest if needed towards the last set. Try to go a little heavier than last wk.

Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Ski
120 Double Unders
10 (Power Clean + Hang Power Clean)  -Increase every Round

WOD Notes: Goal is to get almost 4 rounds. SPRINT the ski each round, since you have built in rest. The jump rope is the only movement where you work at the same time. DU sub = 2x Feet on the Versa Climber, 2x single unders, or 1 minute of double under practice. BB weight = M: 185/195/205/215#, F: 125/130/135/140#. Start @ 65% & increase a little each round. 

Assistance
a) GHD Sit-ups – 5×25  -rest 60 Sec between
b) DB Seal Rows – 5×12 (pause each rep – heavy!)

5/13/2025 – WOD

Strength
a) Bench Press (w/ 3″ Board) – 5×2 @ 85%+, 2xME @ 70% (no board)
b) Glute Ham Raises – 5×10 or Hamstring Sliders 5×15
—Superset a/b every 3 minutes

Conditioning
5 RFT
15/13 Cal Bike
12 T2B
9 Push Press 135/95#  (RX+ = 155/105#)

WOD Notes: Goal is 10-14 minutes. T2B sub = T2R, hanging knee raises, or V-ups. PP = 60% (should be able to do them unbroken but get challenging).

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Rounds
b) Tricep Push-downs (bar pulley) – 4×12 (heavy)

5/12/2025 – WOD

Strength
a) Back Squat – 5×4 @ 80%+ (build to a heavy set of 4)
b) Straight Arm Pull-down (pulley) – 4×12 (slow eccentric)
—Superset a/b every 3:30. Try to go heavier than last wk.

Conditioning
For Time
20 Devil Presses 50/35# 
800m Run
8 Rope Climbs 15ft  (RX+ = 18ft)
800m Run
20 Devil Presses 50/35#

WOD Notes: Goal is 13-17 minutes. 800m Run sub = 400ft Versa Climber. RC sub = 10 up/downs or 50 Ring Rows. You may also climb 10-12ft as well.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) Seated DB Bicep Curls – 4×12

5/10/2025 – WOD

Conditioning
5 RFT w/ Partner
30 T2B
20 Front Squats (increase Rd 3 & 5)
10 Wall Walks  (RX+ = 14)
50/40 Cal Row

WOD Notes: Goal is sub 35 minutes. This whole WOD is “you go, I go”. T2B sub = T2R, hanging knee raises, or v-ups. FS = 60/65/70%. M: 185/205/225#, F: 125/135/155#. You should be able to do 10 in a row the first barbell, but then break up the heavier weights into sets of 5. WW sub = 8 shoulder taps/WW.

REMINDER: Classes today are 7am & 8am! We have the free mobility clinic at 9am & you can still sign-up if you’re interested!

5/9/2025 – WOD

Strength
a) Back Squat – 1×5 @ 75%, 2×4 @ 80%, 3×3 @ 85%+
b) Bench Press (Yukon Bar) – 5×3 @ 85%+, 2X ME @ 70%
––Build to a heavy set of 3 for part (a). 

Conditioning
For Time
8 Laps Farmers Carry 100/70# DB’s
400ft Versa Climber
8 Laps Farmers Carry
400ft Versa Climber
8 Laps Farmers Carry
400ft Versa Climber

WOD Notes: 1 Lap = 5 Mats. Goal is sub 15 minutes.