Monthly Archives: September 2026

9/26/2026 – WOD

Conditioning
For Time w/ Partner
100/80 Cal Bike
4 (12 GI Janes + 100 Yard Single Arm FC)
40 Clean n Jerks 155/105#
100/80 Cal Bike
40 Clean n Jerks 185/125#
4 (12 GI Janes + 100 Yard Single Arm FC)
100/80 Cal Bike

WOD Notes: Goal is sub 40 minutes. Partner A will do the 12 GIJ while Partner B does the carry. You will do each movement 2x. CnJ weight = 55/65%. First weight should feel relatively light & 2nd heavier but not where you have to rest a lot between reps. FC: M = 100#+, F = 70#+.

9/24/2026 – WOD

Strength
a) Reverse Lunges – 5×10 (Build to a heavy set of 10)
b) Close Grip Supinated Pull-ups – 5×10
—Superset a/b every 4 min. Barbell can be on your back for part (a) & do all the reps with one leg before switching. Do the weaker leg first. Use a pulley or band for part (b) if necessary.

Conditioning
3 RFT
150m Backwards Sled Drag 70/45#
25 T2B
40/32 Cal Row

WOD Notes: Goal is 15-19 minutes. Sled Drag is to the tree before the old “Evoqua” sign. T2B sub = T2R, hanging knee raises, or v-ups. 

Assistance
a) L-Sit/Tuck (paralletes) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12

9/23/2026 – WOD

Strength
a) RDL – 5×8 @ 70-75%
b) 8 (DB Lateral Raise + DB Front Raise) x 4 Sets
—Superset a/b every 3:30. Build to a heavy set of 8 for part (a).

Conditioning
4 RFT
10 Power Stairs (2) 70/53# KB’s
5 Wall Walks  (RX+ = 7)
400m Run

WOD Notes: Goal is 14-18 minutes. 1 Power Stair rep = Deadlift KB’s & place them on top of the box, hop up on the box (using KB’s to assist) & do another DL, then come back down. Make sure to take your time on these & make sure your back is in the right position every time you pick up the KB’s. WW sub = 40 shoulder taps & you may do a combo of both. 

Assistance
a) GHD Sit-ups – 5×25 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)

9/22/2026 – WOD

Strength
a) Bench Press (specialty bar) – 5×6 @ 80%+
b) Sandbag Bear Hug Carry – 4×45 sec (heavy!)
—Superset a/b every 3:30. Go heavier than normal on the carry!

Conditioning
For Time
50-100-150 Double Unders
20-30-40 DB Hang Cleans 50/35#  (RX+ = 60/40#)
30-40-50 Cal Ski

WOD Notes: Goal is 15-19 minutes. DU sub = 75-150-250 singles or cut reps down on the dubs. Hang cleans should be done in 2/3/4 sets by round. Girls cals = 24/32/40.

Assistance
a) 45 Sec on / 45 Sec off x 8 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

9/21/2026 – WOD

Strength
a) Front Squat – 18 Min to find a heavy single or 5×5 @ 75-80%
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b as needed

Conditioning
5 RFT
10 Thrusters 115/75#  (RX+ = 135/95#)
12 Bar Facing Burpees
1 Rope Climb 20ft

WOD Notes: Goal is 8-13 minutes. Thrusters should be unbroken, but challenging after round 1. You should be jumping over the bar if you’re capable (pretend there’s a million $ on the line). If you don’t want the million $ then step over. RC sub = Climb 12-15ft or 10 ring rows. 

Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)

9/19/2026 – WOD

Conditioning
For Time w/ Partner
Buy In: 150/120 Cal Row
10 Rounds
16 T2B
16 DB Hang Snatch (increase after round 5)
20 Steps Single Arm OH Walking Lunge (increase after round 5)
60 Double Unders
Buy Out: 150/120 Cal Row

WOD Notes: Goal is sub 40 minutes. T2B sub = T2R, hanging knee raises, or v-ups. DB weight: M = 60/80#, F = 40/60#. Partner A will do the Snatches while partner B does the 10 Lunges & then you will switch. You will also work at the same time for the double unders. DU sub = 50 Singles. 

9/17/2026 – WOD

Strength
a) Sumo Deadlift – 5×5 @ 75-80% or work up to a heavy single
b) Dips (Bar/Ring) – 5×10 (Advanced = weighted, Novice = banded)
—Superset a/b every 3 minutes. Focus on pushing knees out excessively especially if your stance is super wide.

Conditioning
12 Min AMRAP Ladder
4-8-12-16-20-24-28…Cal Bike
1-2-3-4-5-6-7…Wall Walks
***8 Sumo DL High Pull 155/105# after each round

WOD Notes: Goal is to get into the round of 24/6/8 & beyond. WW sub = 8 Shoulder taps/WW. You may also do a combo of both WW & ST each round. SDLHP should be done in 1-2 sets each rd & feel heavier than normal. 

Assistance
a) L-Sit/Tuck (paralletes) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12

9/16/2026 – WOD

Strength
3 Position Clean – Hang + Low Hang + Floor: 1 Set Every 90 Sec x 8 Sets
—Start @ 65% & build to a heavy complex

Conditioning
3 RFT
150m Backwards Sled Drag 70/45#
100 Yard One Arm Farmers Carry (heavy)
20 GI Janes

WOD Notes: Goal is 15-19 minutes. You should be able to alternate between running/walking for sled drag. Heavy for the FC = M: 115#+, F: 70#+. Use a pull-up bar above your reach if you can do a strict pu for GI Janes.

Assistance
a) GHD Sit-ups – 6×20 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)

9/15/2026 – WOD

Strength
a) Push Jerk (use rack) – 18 Min to Find a Max or 5×5 @ 75-80%
b) Single Leg RDL – 4×8 (each leg)
—Superset a/bD as needed. Use KB or DB for part (b).

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
4(8 Box Jump Overs 24/20″ + 4 DBall Over Shoulder 150/115#)

WOD Notes: Goal is to avg 4:30/rd & get 4 rounds. Each person does 2 rounds of 8 BJO & 4 DBall. One will BJO while the other does the Dball (then you will switch). DBall should be heavy!

Assistance
a) 40 Sec on / 40 Sec off x 8 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

9/14/2026 – WOD

Strength
a) Back Squat – 18 Min to Find a Heavy Single or 5×5 @ 80%
b) DB Pull-over (1 DB) – 4×15 (heavy)
—Superset a/b in the beginning during your lighter sets.

Conditioning
5 RFT
400m Run
20 Wall Balls 30/20# to 10/9.5ft
20 Russian KB Swings 88/70#

WOD Notes: Goal is 16-20 minutes. WB should be done in 1-2 sets & Swings unbroken. If you don’t want to run and enjoy the beautiful weather you may rot on a bike for 800m each rd. 

Assistance
a) Weighted Plank: 8 Sets: 40 Sec on / 40 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)