Monthly Archives: October 2026

10/12/2026 – WOD

Strength
a) Box Squats – 6×3 @ 75%+, 1xME @ 70% (10+)
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 3:30. Use a box or stack plates that’s below parallel. 

Conditioning
12 RFT w/ Partner (interval)
15 Russian KB Swings 100/70# (HEAVY!)
40 Double Unders
12/10 Cal Bike

WOD Notes: Goal is sub 1:30 each round, so that you finish under 18 minutes. KB Swings should be heavier than normal! Use the next KB weight up. If you normally use 44 go to 53. If you normally use 53 go to 70…etc. SPRINT the bike! Partner A does a full round while Partner B rests. Repeat pattern for 6 rounds each.

Assistance
a) Weighted Plank – 10 sets: 30 Sec on / 30 Sec off
b) Face Pulls – 4×15 (rope pulley)

10/10/2026 – WOD

Conditioning
3 RFT w/ Partner
120/100 Cal Ski
200m Sled Drag + 400m Run + 200m Sled Drag 135/90#
30 Power Snatches (increase every rd)

WOD Notes: Goal is sub 40 minutes. PS = M: 135/155/175#, F: 95/105/115#. Should be touch n go for 3 reps or so on the first barbell then quick singles on the 2nd/3rd bar. 

10/8/2026 – WOD

Strength
a) Reverse Lunges – 1×14, 1×12, 1×10, 1×8, 2×6 (each set should be challenging)
b) DB Z Press – 5×8 (slow Eccentric)
—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
18 Min AMRAP w/ Partner (interval)
6 Push Jerk (increase every 2 rounds)
10 T2B
12/10 Cal Row

WOD Notes: Goal is to finish each round in under 1:30. PJ = M: 165/185/205#, F: 110/125/135#. Weights should be around 60/65/70%. T2B sub = T2R, hanging knee raises, or v-ups. SPRINT the row! 

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

10/7/2026 – WOD

Strength
a) RDL – 5×6 @ 75%+
b) 7 (DB Lateral Raise + DB Front Raise) x 5 Sets
—Superset a/b every 3:30. Build to a heavy set of 6 for part (a) & heavier than last wk.

Conditioning
For Time
15-20-25 Hang Power Cleans (increase by rd)
2-3-4 Rope Climbs 20ft
400-600-800m Run

WOD Notes: Goal is 15-19 minutes. HPC = M: 145/165/185#, F: 100/110/125#. You should be able to do the 15 unbroken, but break up the round of 20 & 25. Use around 55/60/65% by rd. RC sub = 7 RR / RC. Run sub = 300/400/500ft versa climber. 

Assistance
a) GHD Sit-ups – 35/30/25/20/15 (weighted)
b) One Arm Bent-over Rows – 4×12 (slow eccentric + pause each rep)

10/6/2026 – WOD

Strength
a) Bench Press (specialty bar) – 6×4 @ 80%+, 1 ME @ 70% (10+)
b) Straight Bar Bicep Curls – 5×10 (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
5 RFT
10 Devil Press 55/40# DB’s
15 Box Jump Overs 24/20″
20 Weighted Sit-ups 25/15# DB

WOD Notes: Goal is 14-18 minutes. You don’t have to stand up on the BJO’s, so stay low when you land and step off the box. Hold the DB behind the head for the sit-ups or go heavier and hold on your chest while anchoring feet to the ground with your DP DB’s.

Assistance
a) Tabata: 12 Rounds – Alternate between Hollow Rocks & Hollow Holds
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

10/5/2026 – WOD

10/3/2026 – WOD

Conditioning
For Time w/ Partner
800m Run
40 Power Snatches 135/95#
80 T2B
50 Push Jerks 165/110# 
800m Run
50 Push Jerks 185/125#
80 T2B
40 Power Snatches 165/110#
800m Run

WOD Notes: Goal is sub 40 minutes. T2B sub = T2R, hanging knee raises, or v-ups. The entire WOD is “you go, I go” minus the runs. Run sub = 1 million meters on the bike each set. Snatch weight should be a little lighter than the PJ.