Category Archives: WOD

11/20/2025 – WOD

Strength
Hang Power Clean + Hang Sq Clean – 1 Set Every 1:15 x 10
—Work up to a heavy complex. If you reach your HPC max & it’s holding you back from going heavier on the Hang Sq clean, you can just switch to a heavy single for that.

Conditioning
8 RFT
3 Wall Walks
6 Front Squats 155/105#  (RX+ = 185/125#)
12/10 Cal Ski

WOD Notes: Goal is 14-18 minutes. WW sub = 24 shoulder taps or a mix of both WW & ST. FS = 60% (should be unbroken but challenging towards later rounds). Reset the monitor after each round.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Bent-over Rows (one arm) – 4×12 (each arm)

11/19/2025 – WOD

Strength
a) Hex Bar DL – 2×5 @ 60-70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+
b) Dips (bar/ring) – 5×8 (use a band or weight as needed) 
—18 Min Clock to get this work done. Superset a/b as needed. Go for PR if you feel strong!

Conditioning
5 RFT
8 Deadlifts @ 65-67%
2 Rope Climbs 15ft
12 Bar Facing Burpees (RX+ = 15)
—Rest 1 minute between rounds

WOD Notes: Goal is under 2 minutes/round. DL = Moderately heavy to where the 8th rep gets somewhat difficult by the 4th round (maintain good form or lower the weight). You can break them up into 2 sets if necessary. RC sub = climb 10-12ft, 12 Ring Rows, or 8-10 Strict Pull-ups. Try to jump over the bar for the burpees & push the pace, since you have 1 minute rest each round to gather yourself before the deadlifts. Score = total time including the rest.

Assistance
a) GHD Sit-ups – 4×25 (weighted)  -rest 60 Sec between
b) DB Reverse Flies – 4×15

11/18/2025 – WOD

Strength
a) Push Press – 2×5 @ 60-70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+
b) Glute Ham Raises – 4×12 or 4×15 Hamstring Sliders
—18 Min Clock. Superset a/b every 3:30. Find a new PR if you feel strong!

Conditioning – “20 Min Cap”
2 RFT w/ Partner
100/80 Cal Row
80 T2B
40 Push Jerks (increase after round 1)

WOD Notes: Goal is to get under the 20 Min Cap. Break up the work as needed. SPRINT the row & make transitions fast, since you have built in rest! T2B sub = T2R, hanging knee raises, GHD SU, or weighted SU. PJ = M: 185/205#, F: 125/135#. You should have to break up the first bar in 2-3 sets & 2nd bar 3-4 sets each. BB = 65/70%. 

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
b) 8 Lateral Raises + 8 Front Raises – 4 Sets

11/17/2025 – WOD

Strength
a) Back Squat – 18 Min To Work up to a Heavy Single, 1×12 @ 65-70% or 5×5 @ 80%
b) DB Pull-over (1 DB) – 5×8 (heavy – 3 Sec eccentric)
—Superset a/b as needed. Go for a PR if you feel strong.

Conditioning
15 Min AMRAP Ladder
4-8-12-16-20-24…Cal Bike
15-30-45-60-75-90…Double Unders
***after each round, 5 Dball/Bag Over Shoulder 150/115#

WOD Notes: Goal is to get to the round of 24-90-5. Girls cals = 3-6-9-12-15-18-21…etc. DU sub = 2x singles, 2x Feet on Versa, plate hops or jumping jacks. Try to use a heavy sandbag.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

11/15/2025 – WOD

Conditioning
For Time w/ Partner
150 Wall Balls 30/20# to 10/9.5ft
30 Syncro Step-ups 30/27″ Box
150 Sit-ups (RX+ = weighted)
30 Syncro Step-ups 30/27″ Box
100 DB Hang Cleans 50/35#
30 Syncro Step-ups 30/27″ Box
100 DB Push Presses 50/35#
30 Syncro Step-ups 30/27″ Box
50 DB Ground to OH 50/35#
30 Syncro Step-ups 30/27″ Box
100 Burpees

WOD Notes: Goal is sub 35 minutes. Each person does 30 step-ups at the same time each set. Everything else is split in half. Try to use a high box for the step-ups, since they aren’t weighted. WB & the DB work are “you go, I go”. The burpees are at the same time at the end.

11/13/2025 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor – 1 Set Every 1:30 x 4, 1 Set Every 2 Min x 4
—Start @ 65% & build to a heavy set. Squat if you have the OH mobility. 8 Total sets.

Conditioning
4 RFT
5 Wall Walks
60 Double Unders
12 Back Rack Lunges 185/125#
25/20 Cal Row

WOD Notes: Goal is 15-18 minutes. WW sub = 8 Shoulder taps or 3-4 WW. DU sub = 30 DU, 100 singles, or 120ft versa. Lunges should be around 40-45% of your back squat max depending how you are at them. 

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Bent-over Rows (one arm) – 4×10 (each arm)

11/12/2025 – WOD

Strength
a) Hex Bar DL – 5×2 @ 85%+ (no touch n go), 1×12+ reps @ 70% (12+ reps)
b) Dips (bar/ring) – 5×10 (use a band or weight as needed) 
—Superset a/b every 3:30. Lower to the ground under control & reset each rep. Heavier than last Wk for part (a). DO NOT SANDBAG the back off set! Go close to failure while maintaining form!

Conditioning
For Time
25 GI Janes
20 Power Cleans 185/125#
1000m Run
20 Power Cleans 185/125# 
25 GI Janes

WOD Notes: Goal is 13-17 minutes. Pick a pull-up bar just above your reach if you can do a strict pull-up. If you can’t do a strict pu, use a very low bar & add a plate to stand on if necessary when you jump up. PC = 65-67% (should be able to do relatively quick singles, but start to slow down once you get to rep 12ish). The 1000m Run (everyone goes out front little door by desk) is around the cul-da-sac, back down to the stop sign at Lucon/Township Line Rd & back into Rage. If it’s too cold for you, you may stay inside & versa climb 450ft (1st option) or bike 2k.

Assistance
a) GHD Sit-ups – 6×20 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

11/11/2025 – WOD

Strength
a) Push Press – 5×2 (start @ 85%+ & build to a heavy 2 rep), 1xME @ 70% (8+ reps)
b) Glute Ham Raises – 5×8 or 5×12 Hamstring Sliders
—Superset a/b every 3:30.

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
30 Box Jump Overs 30/24″
30 Push Jerks (increase each rd)

WOD Notes: Goal is 3+ rds (get into the 4th Rd of ski/bjo). You may break up the work evenly anyway you’d like. PJ = M: 175/195/215#, F: 115/125/135#. Start @ 60% for Rd 1 & increase as needed. Should be able to do at least 5 in a row before switching.

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

11/10/2025 – WOD

Strength
a) Back Squat – 5×2 (start @ 85% & build to a heavy 3), 1×10+ Reps @ 70%
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 3:30. Heavier than last week for part (a).

Conditioning
6 RFT
9 Sumo DL High Pull 135/95#
12 T2B
15/12 Cal Bike

WOD Notes: Goal is 12-17 minutes. You should be able to do the SDHP in 1-3 sets each round where you touch n go a lot of the reps. T2B sub = T2R, hanging leg raises, or v-ups. 

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

11/8/2025 – WOD

Conditioning
3 RFT w/ Partner
800m Run
40 HR Push-ups
40 C2B Pull-ups
40 HR Push-ups
30 Deadlifts @ 67-70%
6 Laps DB Walking Lunges 70/50’s#  

WOD Notes: Goal is sub 40 minutes. You will run together & do the HR push-ups at the same time. They are broken up into 2 sets of 40 because I want you to try and maintain good form for all 20 reps each set. C2B sub = chin over bar, banded pu, or 20 jumping negatives. DL should be done in sets of 5 & feel relatively heavy, but maintain good form. 1 Lap = 5 mats for the lunges. You will switch every 1 lap. Hold the DB’s at your sides. Going back to the run after the DL & Lunges is going to feel like you’re a wounded animal.