Monthly Archives: March 2026

3/4/2026 – WOD

By WOD

Strength
Snatch – 5 Every 2:30 x 5 Sets @ 70-80%
—This will turn into barbell cardio. Increase set 3 & 5. You should have at least 30-45 Sec to rest after each set. Weight shouldn’t be super light to where you’re finishing the 6 reps in under 1:30. Squat at least 2 reps if mobility allows.

Conditioning
3 RFT
30/24 Cal Ski
2 Rope Climbs 20ft or 8 Bar MU or 15 C2B Pull-ups
10 Power Cleans 185/125#  (RX+ = 205/135#)

WOD Notes: Goal is 10-14 minutes. You may sub chin over bar pu, heavy lat pulldowns, or ring rows for the 2nd movement. PC = 75% (somewhat quick singles but feel a little heavy by rep 7).

Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 4×12 (heavy every set – palms up)

3/3/2026 – WOD

By WOD

Strength
a) Front Squat – Work up to heavy single + 1xME @ 70% (10+) or 5×5 @ 75-80%
b) DB One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30.

Conditioning
15 Min AMRAP
3-6-9-12-15-18-21-24…Cal Row
1-2-3-4-5-6-7-8…Laps Sandbag Bear Hug Carry 150/115#
***3 Wall Walks to start each round

WOD Notes: Goal is to get into the round of 3/24/8. Cals are the same for men & women. Use a bag that’s challenging to go unbroken through the round of 6. 1 Lap = 5 mats. WW sub = 24 shoulder taps (elevate feet on a bench or box).

Assistance
a) 12 Rounds Tabata Hollow Rocks – Rest extra 30 Sec after round 6
b) DB Pull-over (2 DB’s) – 5×10 (heavy)

3/2/2026 – WOD

By WOD

Strength
a) RDL – 5×8 @ 65-70%
b) Bench Press – 5×6 (pause each rep) @ 75%, 1XME @ 65% (pause: 8+ reps)
—Superset a/b every 3:30. You need a barbell for both parts. Try to partner up to save time on cleanup. 

Conditioning
6 Rounds (interval)
12 Single Arm Hang DB Snatches (6R + 6L) – increase every 2 rounds
12 T2B
12/10 Cal Bike  (RX+ = 15/12)
—Rest 1 minute between rounds

WOD Notes: Goal is 1:30-2 minute rounds. DB = M: 60/70/80#, W: 40/50/60#. Do all 6 reps before switching arms. T2B sub = T2R, hanging knee ups, or v-ups. SPRINT the bike (90%+ effort!) Score = total time (includes 5 min of rest).

Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)