Category Archives: WOD

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#.

1/23/2025 – WOD

Strength – “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Bench Press – 3 Reps (pause each rep) @ 80%+, 2X ME @ 70%
b) 60 Double Unders (sub: max reps in 1 min)
c) DB Bent-over Rows – 10 Reps each arm (pause)
d) L-Sit/Tuck (pegboard) – 30-40 Sec
e) FR Lunges (barbell) – 8 Reps (build to a heavy set!)
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.

Conditioning
1000m Ski For Time (WOD #3 – 100k Challenge)
—Goal is sub 4 min for men & sub 5 min for ladies

Assistance
a) DB Bicep Curls – 4×12
b) DB Skull Crushers – 4×12

1/22/2025 – WOD

Strength
a) Deadlift (3″ deficit) – 5×3 @ 80-82% (heavier than last wk), 1xME @ 70% (no deficit – touch n go)
b) GHR (3×15) or Hamstring Sliders (3×15)
c) DB Shoulder 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. Work with a partner to make clean-up quicker.

Conditioning
12 Min AMRAP Ladder
2/4/6/8/10/12/14/16…Cal Bike
2/4/6/8/10/12/14/16…Push Jerks 135/95#   (RX+ = 155/105#)
1/2/3/4/5/6/7/8…Laps Sandbag Bear Hug Carry 125/90#

WOD Notes: Goal is to get to the round of 16/6/8. Everyone does the same amount of cals for this WOD. PJ = 55% (should be light to where you can go unbroken through the round of 10-12). 1 Lap = 5 mats. Line up the bikes in the front or back so that the middle of gym is open for the carry.

Assistance
a) GHD Sit-ups – 5×25 (rest 60 Sec between)
b) DB Front Raises – 4×12 (pause each rep)

1/21/2025 – WOD

Strength
2 Position Snatch – Hang + Floor – 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
15 Min AMRAP of Burpees
***Every 90 Sec, starting at 0:00 do:
ODD Rds = 7 Power Cleans 185/125#  (RX+ = 205/135#)
EVEN Rds = 15 T2B

WOD Notes: You don’t have to jump for the burpees, but make sure feet are under you when you stand (not in wide stance). Goal is to get 100+ burpees (should have 45 Sec each round). WOD starts with the 7 PC (65-70%). It’s 5 Rounds each of the PC & T2B.

Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) DB Lateral Raises – 4×10 (3 sec eccentric)