Category Archives: WOD

8/28/2025 – WOD

Strength
Snatch – Hang + Low Hang x 10 Sets
—One set every min x 5, One set every 90 Sec x 5. Start @ 65% & build to a heavy set by the end.

Conditioning
4 RFT
21 Wall Balls 30/20# to 10/9.5ft
15/12 Cal Bike
9 Hang Power Snatches 115/75#   (RX+ = 135/95#)

WOD Notes: Goal is 10-14 minutes. WB should be heavier than normal & be unbroken or done in 2 sets. Reset bike monitor after each round. HPS = 70% (should be challenging to do unbroken).

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)

8/27/2025 – WOD

Strength
a) Deadlift – 5×4 (pause just above knee cap for a sec on the way up) @ 80%
b) Strict Pull-ups (supinated) – 5×8 (use a band or pulley if necessary)
—Superset a/b every 3:30. During the pause, think about pulling the bar through your legs by utilizing lats.

Conditioning
5 RFT
60 Double Unders
10 DB Bench Press (heavy)
6 Dball/Bag Over Shoulder 150/100#
150m Run

WOD Notes: Goal is push the pace on the DU/Dball over Shoulder/Run (should be under 20 minutes). Move at a slow controlled pace on the DB BP (should be heavy for 10 reps!). You should be getting to the 10th rep and almost at failure. DU sub = 30 DU, 90 singles, 120ft versa, or 50 straddle plate jumps. Sandbag shouldn’t be too light! The run is to the “Evoqua” sign & back. Share a bench if needed for larger classes.

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

8/26/2025 – WOD

Strength
a) Push Jerk – 5×5 @ 75%+ (build to a heavy 5)
b) One Arm Farmers Carry (heavy) – 3×100 yards (50 yards each arm)
—-18 Min Clock to get this work done. Superset a/b every other set. DO NOT Sandbag the FC weights! Try to go heavy! The carry is to the far curb with Left Arm & right arm on the way back.

Conditioning
12 RFT w/ Partner (interval)
8 Strict Press (heavy)
12 T2B
15/13 Cal Sprint Row

WOD Notes: Goal is to be under 1:30/Rd & break 18 minutes for total time. Strict Press should be around 67-70% (should feel like you’re about to fail the 8th rep). RX would be 135/85#. T2B sub = T2R, v-ups, hanging knee raises. Partner A does one round while Partner B rests. Switch & repeat. This WOD is meant to be on the easier side, since pressing & T2B are low HR movements. Make sure to SPRINT the row!

Assistance
a) Russian Twists (weighted) – 30 Sec on / 30 Sec off x 8 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

8/25/2025 – WOD

Strength
a) Front Squat – 10/8/6/4/2
b) DB Pull-over (1 DB) – 5×10 (heavy)
—18 Minutes to get this work done. Start @ 65-70% for set of 10 & increase weight each set. If you want to hit a heavy single at the end you can. 

Conditioning “20 Min Cap”
4 RFT
150m Backwards Sled Drag 70/45#
12 GI Janes
25 Russian KB Swings 88/70#

WOD Notes: Goal is to get under the 20 min cap. Pick a sled weight that allows you to walk very fast or jog slowly. You should not be walking the entire time. The drag is to the “Evoqua” sign & back. Pick a pull-up bar that’s just above reach if you can do a strict pull-up. Swings should be unbroken & get challenging. You may scale to 20 if necessary.

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

8/23/2025 – WOD

Conditioning
4 RFT w/ Partner
600m Run
40 DB Hang Snatches 70/50# (one arm)
60 Weighted Sit-ups
40 DB Thrusters 50/35#

WOD Notes: Goal is sub 35 minutes. For the weighted sit-ups, you will hold DB behind your head if possible & work at the same time as partner. RX would be a 25/10# DB. You can alternate arms each rep on the DB Hang Snatches if you want or stay in the same arm, but make sure you do the same reps on both sides. 600m Run sub = 1500m bike. 

8/21/2025 – WOD

Strength
Hang Snatch – 2 EMOM x 10 Sets @ 70% for the first 5 sets, then 75% for the last 5 sets.
—Your may stay at the same weight & work on technique especially beginners or go heavy towards the end if you feel strong. Squat if you have the OH mobility. You can also take additional rest as needed towards the end.

Conditioning
5 RFT
15/12 Cal Ski
3 Wall Walks  (RX+ = 5)
10 Front Rack Lunges (increase after round 3 & 5)

WOD Notes: Goal is 12-16 minutes. WW sub = 8 shoulder tap/WW & elevate feet on box or bench to make it more difficult. You may also do a mix of both WW & ST. Lunges should be light rounds 1&2 to where you go unbroken fairly easy. Round 3&4 should start to get more difficult & round 5 should be close to a max set for 10 reps. RX would be M: 155/185/205#, F: 105/125/145#.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Skull Crushers – 4×12 (heavy)

8/20/2025 – WOD

Strength
a) Deadlift – 5×5 (pause just above knee cap for a sec on the way up) @ 75%
b) Strict Pull-ups (supinated) – 5×10 (use a band or pulley if necessary)
—Superset a/b every 3:30. During the pause, think about pulling the bar through your legs by utilizing lats. There is a going to be a little interference with the pull-ups, so you might need to stay a little lighter on the DL.

Conditioning – “20 Min Cap”
For Time
Buy In: 150 Double Unders
8 RFT
12/10 Cal Bike
4 Dball Over Shoulder 150/115#
Buy Out: 150 Double Unders

WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors each round. DU sub = 200 singles, 100 straddle plate jumps, or 300ft Versa.

Assistance
a) GHD Sit-ups – 5×20 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

8/19/2025 – WOD

Strength
a) Bench Press – Work up to a heavy single + 2 ME @ 70% (8+ reps)
b) GHR (4×12) or Hamstring Sliders (4×15) 
—You have 18 minutes to get this work done. Use a regular barbell & go for a PR if you feel strong!

Conditioning
5 Rounds (interval)
12/10/8/6/4 Hang Power Cleans (increase after each rd)
12/10/8/6/4 Push Jerks (increase after each rd)
12 Bar Facing Burpees   (RX+ = 15)
—Rest 90 Sec between rds

WOD Notes: Goal is to be under 2 minutes/Rd. You should have to break up each round 1-2 times. Start @ 60% for the round of 12 & increase by 5% per round. Jump over the bar if you’re capable!!! Don’t step over because you just don’t feel like jumping. Try to push the pace on the burpees since you have 90 Sec of rest each round! Use same weight for both movements unless one is significantly stronger than the other.

Assistance
a) Tabata 12 Rounds: Hollow Rocks
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

8/18/2025 – WOD

Strength
a) Back Squat – 2×5 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 2×1 @ 90%+
b) DB Bicep Curls – 5×10 (slow eccentric – heavy)
—18 Min Clock to get all this work done. Superset a/b as needed. Work up to a heavy single for part (a). If you feel strong go for a PR!

Conditioning
4 RFT
100 Yard Sandbag Bear Hug Carry 125/90#
15 T2B  (Sub: GHD SU or Weighted SU) – RX+ = 20
25/20 Cal Row

WOD Notes: Goal is 13-17 minutes. The carry is to the far curb & back into the gym. Reset monitor after each round if you get back before it shuts off.

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

8/16/2025 – WOD

Conditioning
1 Mile Run or 4K Bike For Time
—At the 10:00 mark:
60 Snatches For Time (Partner Isabel) 155/105#
—At the 20 min mark:
Max Unbroken Walls (one attempt only) 30/20# to 10/9.5ft
—At the 25 min mark:
For Time w/ Partner
20 Laps Prowler Push
20 Tire Flips

WOD Notes: Goal is to finish under the 10 min cap for the run and have at least a few minutes rest. Shorten up the run if you can’t get at least 2 minutes rest. Snatch weight = 70% of power snatch (should be singles back and forth). You may clean n Jerk instead of snatch if you want. Shoot for 50+ Wall Balls in a row, so use a ball where you accomplish that. It’s 10 Laps & 10 Tire Flips each at the end.