Monthly Archives: October 2026

10/27/2026 – WOD

Strength
a) Bench Press – 18 Min to Find a Heavy Single + 2×10-12 Reps @ 65-70%
b) GHR or Hamstring Sliders – 4×10-15
—Superset a/b as needed. Go for a new PR if you feel strong!

Conditioning
4 RFT
400m Run
8 Power Cleans 185/125#  (RX+ = 205/135#)
12 GI Janes  (RX+ = 15)

WOD Notes: Goal is 15-19 minutes. PC = 67-70% (should be relatively quick singles, but not feel super light). Choose a bar that’s just above reach if you can do a strict pull-up.

Assistance
a) Hollow Rocks/Hold: 8 Sets – 45 Sec on / 45 Sec off
b) Cable Bicep Curls – 4×12 

10/26/2026 – WOD

Strength
a) Back Squat – 18 Min to Find a Heavy Single or 5×5 @ 80%
b) Straight Arm Lat Pull-down – 5×10 (Heavy)
—Superset a/b as needed, but try to get part (b) done early.

Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
50 Double Unders
15/12 Cal Row

WOD Notes: Goal is 12-16 minutes. WB should be unbroken. DU sub = 25-30 DU, 75 singles, or 100ft versa. 

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

10/24/2026 – WOD

10/22/2026 – WOD

Strength
a) Bulgarian Split Squats – 1×10, 1×8, 1×6, 2×5 (each leg)
b) Strict Pull-ups – 5×8 (advanced = weighted)
—Superset a/b every 4 min. Put barbell on your back or hold DB/KB’s at your side. Make it challenging for each rep range & add weight.

Conditioning
3 RFT
30/25 Cal Row
20 Box Jump Overs 24/20″  (RX+ = 30/24″)
6 Wall Walks  (RX+ = 8)
100 Yard Single Arm FC (heavy)

WOD Notes: Goal is 15-19 minutes. No step-ups are allowed instead of the BJO. Use a lower box or stack plates to jump on. WW sub = 50 Shoulder taps. FC = 50 yards out w/ left arm & 50 yards back w/ right arm. M: 100#+, F: 70#+. Use a KB/DB or farmers handle. Please be careful with dropping KB/DB outside on the cement!

Assistance
a) L-Sit/Tuck (paralletes) – 8×25 Sec (rest 60 Sec between)
b) Cable Tricep Pushdowns – 4×12

10/21/2026 – WOD

Strength
a) RDL – 1×10, 1×8, 1×6, 2×4, 1×2 (start between 65-70% for the set of 10)
b) 8 (DB Lateral Raise + DB Front Raise) – 4 Sets
—Superset a/b every 3:30. Add weight to each set as reps go down. Rep starts from the top of the DL.

Conditioning
5 RFT
10 DB Push Presses 60/40#  (RX+ = 70/50#)
12 T2B  (RX+ = 15)
250m Run

WOD Notes: Goal is 11-16 minutes. DB PP should be unbroken, but feel challenging for 10 reps. T2B sub = T2R, hanging knee raises, or v-ups. Run sub = you can bike outside 750m.

Assistance
a) GHD Sit-ups – 10×12 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)

10/20/2026 – WOD

Strength
a) Bench Press (specialty bar) – 5×2 @ 80%+, 2 ME @ 70% (10+)
b) DB Bicep Curls – 4×12 (heavy)
c) GHR or Hamstring Sliders – 3×15 (should be going to failure)
—Superset a/b/c every 4 min. Try to go a little heavier than last week.

Conditioning
18 Min AMRAP w/ Partner
40/30 Cal Ski
80 Double Unders
20 Hang Power Cleans (increase every round)

WOD Notes: Goal is 4+ rds. You will jump rope at the same. The Ski/HPC are “you go, I go”. HPC = M: 185/195/205/215/225#, F: 125/135/145/150/155#. Start @ 65%. Try to do 5 reps at a time. DU sub = 60 singles/person or spend around 40 secs of double under practice.

Assistance
a) Hollow Rocks/Hold: 8 Sets – 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

10/19/2026 – WOD

10/15/2026 – WOD

Strength
a) Reverse Lunges – 1×16, 1×14, 1×12, 1×10, 1×8, 1×6 (each set should be challenging)
b) DB See Saw Presses – 5×12 (heavy)
—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. Try to not leave more than 1-2 reps in the tank for each movement.

Conditioning
4 RFT
25/20 Cal Ski
12 C2B Pull-ups  (RX+ = 15 or 5-8 Bar MU)
150m Sled Drag 90/60#

WOD Notes: Goal is 16-20 minutes. C2B sub = Chin over bar, banded pu, 1/2 negatives, or pulley system. The sled drag is forwards out to the bathroom sign & backwards back to the gym.

Assistance
a) L-Sit/Tuck (paralletes) – 10×20 Sec (rest 40 Sec between)
b) Cable Tricep Pushdowns – 4×12

10/14/2026 – WOD

Strength
a) RDL – 6×5 @ 75%+
b) One Arm High Pulls (DB) – 4×12 (each arm)
—Superset a/b every 3:30. Build to a heavy set of 5 for part (a) & heavier than last wk. Rep starts from the top of the DL.

Conditioning
For Time
100 Yard Sandbag Bear Hug Carry 150/115#
7 Wall Walks  (RX+ = 10)
750/650m Row
100 Yard Sandbag Bear Hug Carry 150/115#
750/650m Row
7 Wall Walks  (RX+ = 10)
100 Yard Sandbag Bear Hug Carry 150/115#

WOD Notes: Goal is 12-15 minutes. Carry is across the street to far curb & back inside. WW sub = 50-60 Shoulder taps or 3-4 Wall Walks (do a combination of both if you want). 

Assistance
a) GHD Sit-ups – 12×10 (weighted)
b) One Arm Bent-over Rows – 5×12 (slow eccentric + pause each rep)

10/13/2026 – WOD

Strength
a) Bench Press (specialty bar) – 5×3 @ 80%+, 1 ME @ 70% (10+)
b) DB Bicep Curls – 5×10 (heavy)
c) GHR or Hamstring Sliders – 3×18 (should be going to failure)
—Superset a/b/c every 4 min. Try to go a little heavier than last week.

Conditioning
For Time w/ Partner
70-50-30 Lateral Burpees over Bar
70-50-30 T2B
40-20-10 Clean n Jerks (increase each rd)

WOD Notes: Goal is sub 20 minutes. You will burpee at the same time. Jump over the bar if you’re capable! T2B sub = T2R, hanging knee raises, or V-ups. T2B & CnJ are “you go, I go”. CnJ = M: 155/185/225#, W: 105/125/155#. The last round of the barbell should feel heavy, since it’s only 5 reps each!! 60/65/75% by rd.

Assistance
a) Hollow Rocks/Hold: 10 Sets – 30 Sec on / 30 Sec off
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)