Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
6 Rope Climbs 18ft
8 (5 DB Deadlifts + 5 DB Hang Cleans + 5 DB Thrusters) 60/40#
50 Burpees (no jump)
WOD Notes: Goal is sub 35 minutes. RC sub = 7 RR/RC or 2 up/downs / RC. The DB complex should be unbroken and challenging. Burpees are at the same time.
Strength
a) 5 Push Press + Max Jerks x 5 Sets @ 80-85% of PP
b) Strict Pull-ups (normal grip) – 5×8-10 (advanced = C2B or weighted, novice = banded)
—Superset a/b every 3:30. The 5th push press should feel like a max so that you’re not doing a million PJ. If you get 10+ PJ the first set add weight.
Conditioning
15 Min AMRAP
4-8-12-16-20-24-28 Cal Row
1-2-3-4-5-6-7 Wall Walks
***10 Box Step-ups (2) 50/35# DB’s to 20″ after each round (RX+ = 60/40#)
WOD Notes: Goal is to get to the round of 28/7/10. Girls will row the same cals. You will hold the DB’s at your sides and do all 5 reps with one leg before switching. Adjust the height of box to where you’re just below parallel. Leave your foot on the box & try not to push off the foot that’s on the ground.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)
Strength
Snatch – 1 EMOM 12 Sets @ 70-90%+
—You may power or squat depending on your OH mobility. Go for a new PR if you feel good!
Conditioning
18 Min AMRAP w/ Partner (interval)
4 Power Snatches (increase every 2 RDS each)
8 T2B
10/8 Cal Ski
WOD Notes: Goal is to get 6 rounds each (12 total – 1:30 avg). T2B sub = T2R, hanging knee raises, or v-ups. SPRINT the ski! Partner A will do the entire round while Partner B rests, then switch. Each round should take between 1-1:30. Make each transition fast between movements! M = 155/165/175/185, F = 105/110/115/125#. You will most likely not get to the 4th barbell round. Start @ 70% of PS.
Assistance
a) GHD Sit-ups – 4×30 (rest 60 sec between)
b) Dips (bar/ring) – 5×10
Strength
a) Deadlift – 5×5 @ 75-85%
b) DB Lateral Raises – 5×8 (3 Sec eccentric)
—Superset a/b every 3:30. No touch n go for part (a).
Conditioning
6 RFT
250m Run
6 Power Cleans (increase after round 3)
8 GI Janes
WOD Notes: Goal is 15-19 minutes. PC = M: 185/205#, F: 125/135# (65/70%). Cleans are meant to be moderately heavy to where you can get through 6 reps in less than 30 secs, but if shouldn’t feel super light. Pick a bar above your reach for GI Janes, if you can do a strict PU. Run sub = 200/150ft versa.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) DB Bicep Curls – 5×10 (heavy)
Strength
a) Back Squat (1 1/4) – 5×5 @ 70-75%
b) DB Pull-overs – 5×8 (2 DB’s) – heavy!
—Superset a/b every 3:30. Each rep for part (a) = you will come out of the bottom of the squat & only stand up just above parallel then go back down below parallel, then stand up. Make sure to get down as far as you can below parallel for each rep so that you have some distance to stand up from.
Conditioning
5 RFT
20/16 Cal Bike
18 Wall Balls 30/20# to 10/9.5ft
6 Laps Sandbag Bear Hug Carry 150/115#
WOD Notes: Goal is 14-18 minutes. WB should be unbroken each round if possible. Go heavier than normal. 1 Lap = 4 mats for the bear hug carry.
Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)
Conditioning
5 RFT w/ Partner
150 Double Unders
20 Front Rack Lunges (increase after Rd 2 & 4)
12 Wall Walks
16 Dball/Bag over Shoulder 150/115#
WOD Notes: Goal is sub 30 minutes. DU sub = 100 singles/person or 150ft versa. You will work at the same time. The 10 lunges should be unbroken & challenging by round 3. M = 165/195/225#, F = 110/135/155#. WW sub = 8 shoulder tap/WW.
Strength
a) 5 Strict Press + Max Push Press – 5 Sets @ 80% of Strict Press
b) Strict Pull-ups (supinated) – 5×8-10 (advanced = C2B or weighted, novice = banded)
—Superset a/b every 3:30. The 5th strict press should feel like a max so that you’re not doing a million PP. If you get 10+ PP the first set add weight.
Conditioning
For Time
30 Russian KB Swings 88/70#
4 Rope Climbs 15ft (RX+ = 18ft)
50/40 Cal Ski
30 Russian KB Swings 88/70#
50/40 Cal Ski
4 Rope Climbs 15ft (RX+ = 18ft)
30 Russian KB Swings 88/70#
WOD Notes: Goal is 14-18 minutes. Try to do the Swings unbroken or in 2 sets. Hinge your swings & extend knees/squeeze butt when you finish each rep. RC sub = 7 RR/RC or 5 up/downs (strict).
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)
Strength
Snatch – 2 Every 1:15 x 10 Sets @ 70-85%
—Use a little heavier than last week & increase as needed. You may also stay lighter and work on technique. The 2 reps should take 20-30 secs, so don’t rush the reps.
Conditioning
For Time – 2026 Quarterfinals WOD #1
10 50ft Shuttle Runs
20 Overhead Squats 115/80#
30 Lateral Burpees over Bar
—rest 1 minute
30 Lateral Burpees over Bar
20 Overhead Squats 115/80#
10 50ft Shuttle Runs
WOD Notes: Goal is 8-13 minutes. OHS = 40% of OHS max (should be able to do unbroken or break once). 1/2 lap = 4 mats + 1 foot. You may sub front squats if OH mobility limits you from getting below parallel.
Assistance
a) GHD Sit-ups – 5×25 (rest 45 sec between)
b) DB Skull Crushers – 5×10 (heavy)
Strength
a) RDL – 1×8 @ 70%, 1×6 @ 75%, 3×4 @ 80%+
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. FIrst rep starts from the top of the DL. Try to go a little heavier than last week.
Conditioning
10 RFT
10/8 Cal Bike
8 T2B
4 Power Clean (increase after round 5)
WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors. T2B sub = T2R, hanging knee raises, or v-ups. PC = M: 205/225#, F: 135/155# (70/75%). You should be able to do relatively quick singles round 1-5, then take a few extra secs between reps on Rd 6-10.
Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Bicep Curls – 5×10 (heavy)
Strength
a) Back Squat – 5×5 @ 70-75% (5/4/3/2/1 Sec Eccentric by rep)
b) DB Pull-over – 5×10 (2 DB’s) – heavy
—Superset a/b every 3:30. Rep 1 = 5 sec eccentric, Rep 2 = 4 sec eccentric, etc… Should be a little heavier than last week’s weights.
Conditioning
5 RFT
400/350m Row
10 DB Bench Press (heavy)
Double Unders (# of strokes it takes to finish 400/350m row)
WOD Notes: Goal is 14-18 minutes. DB’s should be heavy for 10 reps to where you’re almost failing by the 4th round. Slow the tempo down if it feels too light so that it’s challenging. Slow your stroke rate down on the rower & work on hard pulls, so that you don’t have to do a lot of double unders. DU = 1.5x singles or 2x (# strokes) on versaclimber. Shoot for less than 60 pulls on the rower.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)
