Category Archives: WOD

6/30/2025 – WOD

Strength
a) Box Squats – 5×2 @ 85%+ (heavier than last WK), 1XME @ 70% (8-12+)
b) DB Bent-over Rows (one arm) – 5×10 (each arm)
—Superset a/b every 3:30. Set up a 12″ box or a bench (stack mats in front) that is just below parallel. Sit back & down to box, pause, (don’t rock back) then explode up. You don’t need lifters. Stance can bet slightly wider as well. Make sure to get a spotter!

Conditioning
4 RFT
150m Backwards Sled Drag 90/60#
12 DB Bicep Curls (heavy)
8 Dball/Bag over Shoulder 150/115#

WOD Notes: Goal is 13-16 minutes. This WOD is meant to be a little lower intensity with some isolation work mixed in. Sled Drag = Quads, Curls = Biceps, Dball Over Shoulder = posterior chain (low back, glutes, hammies). Focus on staying strict with the bicep curls. RX: M: 45# DB’s, F: 25# DB’s. Dball/Bag should feel heavy. Sled Drag is to the “Evoqua” sign and back.

Assistance
a) Weighted Plank – 50 Sec on / 50 Sec off x 6 Rounds
b) DB Reverse Flies – 4×15

6/28/2025 – WOD

Conditioning
For Time w/ Partner
150/120 Cal Row
100 T2B
100 Burpees 
50 Squat Cleans (increase after 30 Reps)
100 Burpees
100 T2B
150/120 Cal Row

WOD Notes: Goal is sub 40 minutes. T2B sub = T2R, hanging knee raises, GHD SU, weighted su. You will work at the same time for the burpees. SC = M: 155/205#, F: 105/135# (55/70%). This type of WOD is long overdue where the reps are high for each movement, have fun!

6/26/2025 – WOD

Strength
a) Snatch – Hang + Floor x 8 Sets
—1 Set every 90 Seconds. Start @ 60% & build to a heavy set.
b) 1 High Box Jump in between sets
—Superset a/b in each 1:30 window. Work up to a high box Jump towards the end.

Conditioning
5 Rounds
10 Back Rack Box Step-ups 135/95# (20″)
4 Wall Walks  (RX+ = 5)
20/16 Cal Ski
—Rest 1 minute between rounds

WOD Notes: Goal is to avg 2-2:30 round. You may hold a DB for the step-ups if necessary or hold BB in the front rack. WW sub = 8 shoulder taps/WW (advanced = elevate feet in pike). SPRINT the ski! Try to have a box that is at or just below parallel & focus on driving off foot that’s on the box. You must do 5 in a row with the left & 5 in a row with the right w/o bringing foot off box.

Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 60 Sec between)
b) 10 DB Lateral Raises + 10 DB Front Raises – 4 Sets

6/25/2025 – WOD

Strength
a) Banded RDL – 5×4 @ 65-70%+ (use straps – little heavier than last wk)
b) DB Bench Press – 5×10 (heavy!)
—Superset a/b every 4 minutes. Men use: purple or green, Women use: purple. Focus on bringing hips through fast to stand up each rep! Maintain good positioning with a neutral spine!

Conditioning
15 Min AMRAP
250m Run
5 Power Cleans @ 75%
10 C2B Pull-ups  (RX+ = 5 Bar MU)

WOD Notes: Goal is 5-6 Rounds. 250m Run Sub = 150ft versa climber. PC = quick singles. Suggested RX = 205/135#. C2B Sub = banded pull-ups or lat pulldown (pulley).

Assistance
a) GHD Sit-ups – 8×15 (weighted)  -rest 30 Sec between
b) DB Pull-over (1 DB) – 4×12 (heavy)

6/24/2025 – WOD

Strength
a) Push Press – 5×2 (no pause at dip) @ 85%+ 1xME @ 70% (8+ reps)
b) GHR – 5×10 or Hamstring Sliders – 5×12
—Superset a/b every 3:30.

Conditioning
4 RFT
15 Push Jerks (increase after round 2)
25 Weighted Sit-ups 30/20# DB (behind head)
20/16 Cal Bike

WOD Notes: Goal is 14-18 minutes. It’s going to be scorching again today, so make sure to keep the intensity low if you start to feel out of sorts. PJ = M: 135/165#, F: 95/110#. You should be able to go unbroken on the first 2 rounds of light barbell, but break up the 2nd barbell once. Anchor your feet under bumper stackers for the weighted sit-ups with DB behind your head. Reset monitors after each rd.

Assistance
a) 20 Sec Russian Twists (weighted) + 20 Sec Hollow Rocks x 8 Sets
b) DB Z-Press – 5×10 (heavy)

6/23/2025 – WOD

Strength
a) Box Squats – 5×3 @ 85%+ (heavier than last WK), 1XME @ 70% (8-12+)
b) DB Bent-over Rows (one arm) – 5×8 (each arm)
—Superset a/b every 3:30. Set up a 12″ box or a bench (stack mats in front) that is just below parallel. Sit back & down to box, pause, (don’t rock back) then explode up. You don’t need lifters. Stance can bet slightly wider as well.

Conditioning
5 RFT
10 Burpee Box Jump Overs 24/20″
12 DB Hang Snatches (2 arm) 50/35#’s

WOD Notes: Goal is 9-13 minutes. No step-ups allowed w/o Dr. Note. Use a lower box or stack bumpers so that you can still jump. WOD is shorter on purpose bc of the heat & so you can focus on the strength and take more time if needed. Don’t skip the back off set.

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

6/21/2025 – WOD

Conditioning
4 RFT w/ Partner
400m Run
60 Wall Balls 30/20# to 10/9.5ft
4 Rope Climbs 
***10 Tire Flips each round at some point

WOD Notes: Goal is sub 35 minutes. The bikes are invisible today so they can’t be used. Run sub = 225-250ft versa. WB & RC are “you go, I go”. The tire flips are 10 together on the same tire (heavy one) or 10 each with the lighter one. You each have to flip the tire 10x each either way.

6/19/2025 – WOD

Strength
a) Snatch – 3 Position (Hang + Low Hang + Floor) x 8 Sets
—1 Set every 2 minutes. Start @ 60% & build to a heavy set.
b) 1-2 High Box Jumps in between sets
—Superset a/b in each 2 minute window. Work up to a high box Jump towards the end.

Conditioning
5 Rounds
75 Yard Bearhug Sandbag Carry 150/115# (heavy!)
12 Pull-ups (4 Strict C2B + 8 Kipping C2B) —-RX+ = (4 Strict C2B + 5 Bar MU)
15/12 Cal Bike Sprint
—Rest 1 minute between rounds

WOD Notes: Goal is sub 2:30/Rd. The carry is where the parking lot meets the road. If you can’t do a strict pu, you should be doing Kipping. Use a band and stay strict or set up a pulley (lat pulldowns). Sprint the bike since you have a minute rest between rounds. The bags will act like they’re from Temu & explode if you try to put them on your shoulder, so don’t do that or else we’ll have a huge mess to clean up & getting sand in your eyes won’t be fun along with how hot it’s going to be.

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) 8 DB Lateral Raises + 8 DB Front Raises – 4 Sets

6/18/2025 – WOD

Strength
a) Banded RDL – 5×5 @ 65-70%+ (use straps – little heavier than last wk)
b) DB Bench Press – 5×6 (5 Sec Eccentric – heavy!)
—Superset a/b every 4 minutes. Men use: purple or green, Women use: purple. Focus on bringing hips through fast to stand up each rep! Maintain good positioning with a neutral spine!

Conditioning
For Time
5-10-15-20-25-30 Cal Ski (women: 4-8-12-16-20-24)
15-30-45-60-75-90 Double Unders
4-6-8-10-12-14 Front Rack Lunges 185/125#

WOD Notes: Goal is 15-19 minutes. This WOD will take a lot mentally to remember the rep scheme for each movement. RD 1 = 5/15/4, RD 2 = 10/30/6….etc. DU sub = count by 20’s for singles, jumping jacks, or 2x versa climber feet. Lunges should be heavy to where you can go unbroken through the round of 8 to 10, but maybe break up the last 2 rounds.

Assistance
a) GHD Sit-ups – 12×10 (weighted)  -rest 30 Sec between
b) DB Pull-over (1 DB) – 4×10 (heavy)

6/17/2025 – WOD

Strength
a) Push Press – 5×3 (pause at the bottom of each dip) @ 85%+ 1xME @ 70% (8+ reps)
b) GHD Back Extensions – 5×8 (advanced = weighted)
—Superset a/b every 3:30.

Conditioning
5 RFT
20/16 Cal Row
5 Wall Walks
8 Power Cleans 165/110#   (RX+ = 185/125#)

WOD Notes: Goal is 13-17 minutes. WW sub = 8 shoulder tap/WW (elevate feet on bench/box to make it more difficult). PC = 65% (quick singles). 

Assistance
a) 60 Sec Russian Twists (weighted) + 60 Sec Hollow Rocks x 3 sets
b) DB Z-Press – 5×10 (heavy)