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2/23/2026 – WOD

Strength
a) Back Squat – 1×8 @ 50%, 1×5 @ 70%, 2×3 @ 80-85%, 3×1 @ 90%+
b) DB Pull-over (2 DB’s) – 4×12
—20 Min Clock to get this work done. Superset a/b as needed. Work up to a heavy single for part (a) & go for a new max if you feel strong.

Conditioning
1-10 Reps of:
Hang Squat Cleans 155/105#
Bar Facing Burpees
***25 T2B at the start of the WOD, start of round 5 & start of round 9.

WOD Notes: Goal is 9-14 minutes. HSC = 60% of 1 RM (should be able to go unbroken through round 8, but get challenging). No reason not to jump over the bar if you physically can! You may cut back to 20 T2B if 25 is going to take longer than 90 Sec. T2B sub = T2R, hanging knee raises, or v-ups.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 4×12 (heavy)

2/21/2026 – WOD

Conditioning
4 RFT w/ Partner
80/60 Cal Bike
40 DB Snatches (M: 70/90#, F: 50/60#)
30 C2B Pull-ups
30 Push Presses (M: 165/185#, F: 110/125#)

WOD Notes: Goal is sub 35 minutes. Increase weight after round 2 for the DB Snatches & PP. You don’t have to alternate each rep for snatches. C2B sub = chin over bar & banded pull-ups. PP = 65/72% (you should be able to do them in 2 sets each / barbell). 

2/20/2026 – WOD

Strength
a) Box Squats (just below parallel) – 10×3 @ 75-85%
b) Bench Press – 10×3 @ 80%+, 2xME @ 60% (10+ reps)
c) GHD Hip Extensions – 5×12 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 5×20 (rest 2 min between)

Conditioning
5 Rounds (zone 2 intensity)
200ft Versa climber 
10 DB Strict Press (heavy) – 60/35#’s

WOD Notes: Goal is to keep HR in the low to mid 100’s, so no need to push the intensity on the versa. Strict Press should feel like a 10 rep max each round, so go heavy.

2/19/2026 – WOD

Strength
a) Walking Front Rack Lunges – 5x30ft (should be between 10-12 steps)
b) Strict Pull-ups (normal) – Find a max weighted pull-up if you didn’t last week, then 4×10
—Superset a/b as needed. 18 Min Clock to get this done. Build to a heavy set for part (a).

Conditioning
30-40-50 Reps of:
Wall Balls 20/14# to 10ft  (RX+ = 30/20#)
Cal Row (Women = 25-35-40)
***100 Double Unders after each round

WOD Notes: Goal is sub 20 minutes. Yes – this is a lot of wall balls, since we haven’t done a lot of squats this week besides Mondays strength. WB should be done in 1-3 sets for the round of 30/40 & 4-5 sets for the round of 50. DU sub = 150 singles, 50-75 DU, or 200ft versa. 

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Skull Crushers – 5×12 (heavy)

2/18/2026 – WOD

Strength – “Wk 7″
a) Deadlift – 1×5 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) Dips (bar/ring) – 4×12 (Use a weight or band if necessary)
c) Tib Raises – 4×12 (Tib bar), 4×15 (use Wall)
—20 Min to get this work done. Superset a/b/c as needed. Find a heavy single for part (a) & go for a PR if you feel strong.

Conditioning
18 Min AMRAP w/ Partner
2 (20/16 Cal Ski + 4 Laps Backwards Sled Drag 160/115#)
50 Russian KB Swings 88/70# 
––Partner A holds a handstand while Partner B does KB Swings (minimum 30 Sec)

WOD Notes: Goal is 4+ rounds. Partner A skis, while Partner B does the backwards sled drag. Try to go HEAVY (should be a fast walk). Partner A will KB swing, while Partner B holds a handstand against the wall. HS hold = elevate feet on a bench/box in pike position. KB Swings should be 25 reps unbroken (finish each rep by squeezing your butt & locking out legs).

Assistance
a) GHD Sit-ups – 12×10 (rest 30 sec between)
b) Seated DB Bicep Curls (slight incline) – 4×12 (heavy every set – palms up)

2/17/2026 – WOD

Strength
Clean n Jerk – 1 EMOM x 12 Sets
—Start at 60% & build to a heavy single. Take extra rest at the end of EMOM if necessary!

Conditioning
“Open WOD 13.4” – 7 Min AMRAP – Compare to:  2/15/17
3 Clean n Jerks 135/95#
3 T2B
6 Clean n Jerks 135/95#
6 T2B
9 Clean n Jerks 135/95#
9 T2B
***Continue Pattern for the remaining 7 minutes. 
—REST 3 MINUTES then:
Run 1200m For Time or Pick Machine (row/ski/bike – 2400m) or 700ft versa climber

WOD Notes: Goal is to get into the round of 15 & beyond. T2B sub = T2R, hanging knee raises, or v-ups. You don’t have to squat the cleans.

Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 5 Sets
b) 8 (DB Lateral Raise + DB Front Raise) x 5 Sets

2/16/2026 – WOD

Strength – “Wk 7″
a) Back Squat – 3×5 @ 82%+, 2×3 @ 85%, 2×2 @ 90%
b) DB Pull-over (1 DB) – 5×10
—20 Min Clock to get this work done. Superset a/b as needed. Hold off on a heavy single today unless you feel strong.

Conditioning
10 RFT
5 Devil Press 50/35# DB’s
10/8 Cal Bike

WOD Notes: Goal is sub 15 minutes. You don’t have to reset the monitors each rd, so you won’t need chips or chalk to count. 

Assistance
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)

2/14/2026 – Happy Valentines Day!

Conditioning
4 RFT w/ Partner
200 Double Unders
50 Weighted Sit-ups
50 HR Push-ups
6 Barbell Complex (increase each rd)

WOD Notes: Goal is sub 35 minutes. You will work at the same time for DU & Sit-ups. DU sub = 50-75 DU, 150 singles each, or 200ft versa. 1 BB Complex = 6 DL + 4 Hang Power Clean + 4 Front Squat. Partner A will do the entire BB complex, while Partner B rests. Goal is to do the entire complex without dropping the bar. RX – M: 155/175/195/205#, F: 105/115/125/135#. Use around 50-70% of FS for barbell weight. Anchor feet for the sit-ups & hold DB behind head for advanced or go heavier and hold on your chest. The goal is to do 25 reps in a row without stopping. Break up push-ups into sets of 5-10 depending on your ability level.

2/13/2026 – WOD

Strength
a) Box Squats (just below parallel) – 6×5 @ 75-80% (heavier than last wk’s 6 reps)
b) Bench Press – 6×5 @ 80%+, 1xME @ 60% (10+ reps)
c) GHD Hip Extensions – 5×10 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 5×25 (rest 2 min between)

Conditioning
Versa Climber – 5x200ft Sprints
—Rest 2 minutes between each set

WOD Notes: Goal is to finish under 75 sec each set.

2/12/2026 – WOD

Strength – “Wk 6”
a) Reverse Front Rack Lunges (no deficit) – 1×12, 1×10, 1×8, 2×6  (Do all reps w/ one leg before switching)
b) Strict Pull-ups (supinated) – 2×8, 2×6, 1×4, 1×1 (work up to a max weighted pull-up at the end)
—Superset a/b every 3:30. Try to make each set challenging for each rep range.

Conditioning
4 RFT
25/20 Cal Bike
5 Wall Walks
2 Rope Climbs 18ft
6 Laps Sandbag Bear Hug Carry 150/115#

WOD Notes: Goal is 16-20 minutes. WW sub = 2-3 WW + 8 shoulder taps/WW (advanced = pike). RC sub = climb 12-15ft or 15 RR. 1 Lap = 5 Mats. 

Assistance
a) L-Sit/Tuck (pegboard) – 8×20 Sec (rest 30 sec between)
b) DB Skull Crushers – 5×10 (heavy)