Monthly Archives: January 2026

1/8/2026 – WOD

Strength
a) Reverse Front Rack Lunges – 5×12 (Do all 6 reps w/ one leg before switching)
b) Strict Pull-ups (close-grip) – 5×10 (advanced = 12 or weighted, novice = banded)
—Superset a/b every 3:30. Build to a heavy set for part (a). First set can be lighter for warm-up. Your last 2 sets should be very challenging!

Conditioning
5 RFT
25/20 Cal Row
4 Wall Walks  (RX+ = 5)
10 Hang Sandbag Cleans 150/115#

WOD Notes: Goal is 15-19 minutes. WW sub = 8 shoulder taps/WW (elevate feet on bench to make it more difficult). The sandbag needs to be clearly on top of the shoulder to finish each rep for the cleans w/ nonworking arm out to the side. You must alternate shoulders as well.  

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 sec between)
b) DB Skull Crushers – 5×10 (heavy)

1/7/2026 – WOD

Strength
a) Deadlift (3″ deficit) – 1×8 @ 65%, 4×6 @ 75%, 1×4 @ 80%
b) Dips (bar/ring) – 5×12 (use weight or assist with a band)
c) Tib Raises – 3×15 (Tib bar), 3×20 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Stand on a 55# comp plate or stack 3-4 mats.

Conditioning
12 Min AMRAP
15/13 Cal Ski
6 Laps Suitcase Carry (3L + 3R) – Heavy!
50 Double Unders

WOD Notes: Goal is 5+ rds. Larger classes can start with jump rope & work backwards. DU sub = 25-40 DU, 75 singles, 40 jumping jacks, or 100ft versa. M = 100+ DB, F = 70+ DB. You may also carry a KB. No straps are allowed! You will walk 3 Laps with one arm before switching. 1 lap = 5 mats.

Assistance
a) GHD Sit-ups – 5×25 (rest 45 Sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10

1/6/2026 – WOD

Strength
3 Position Clean + Push Press + Push Jerk + Split Jerk
—Hang + Low Hang + Floor. One set every 2:30 x 6 Sets. Start @ 65% & build to a heavy set. Squat the cleans as needed when it gets heavier.

Conditioning
10 RFT
3 Clean n Jerks 185/125#  (RX+ = 205/135#)
8 Bar Facing Burpees
10 T2B

WOD Notes: Goal is 15-19 minutes. CnJ = 70% (singles w/ a few extra secs between reps). You should be jumping over the bar if you’re capable, but you may step if needed. T2B sub = T2R, hanging knee raises, or v-ups.

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rocks x 5 Sets
b) 8 ( DB Lateral Raise + DB Front Raise) x 5 Sets

1/5/2026 – WOD

Strength – “wk 1”
a) Back Squat – 1×8 @ 65%, 4×6 @ 75%, 1×4 @ 80%
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 4 minutes. Pause each rep for the 1×4. Use a band if necessary for part (b) or use weight for advanced. You may also use the pulley & do lat pulldowns facing the wall. 

Conditioning
42-30-18 Reps of:
Wall Balls 30/20# to 10/9.5ft
Cal Bike (girls = 35-25-15)

WOD Notes: Goal is 9-14 minutes. Try to do the round of 42 & 30 in 2-3 sets & the last round unbroken or in 2 sets. Reset the monitor after each round.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over – 5×12

1/2/2026 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Bike
40 Lateral Burpees over Bar
4 Rope Climbs 15ft (RX+ = 18ft)
6 (2 Cleans + 4 Jerks + 6 FR Lunges) – Increase by rd

WOD Notes: Goal is sub 40 minutes. You will work at the same time for the burpees only. BB complex weight = M: 145/165/185/205#, F: 100/110/125/135#. Start at around 50% of your push Jerk max. You may have to go lighter if lunges aren’t a strong movement for you.