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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)

9/12/2026 – WOD

Conditioning
3 RFT w/ Partner
20 Power Snatches (increase each rd)
40 Front Squats (increase each rd)
20 Wall Walks
40 C2B Pull-ups
80/70 Cal Bike

WOD Notes: Goal is sub 45 minutes. PS/FS = M: 155/165/175#, F: 105/110/115#. Try to use the same weight for both movements unless your power snatch is very weak relative to your front squat. C2B sub = Chin over bar, banded pu, or lat pulldown (pulley). WW sub = 8 Shoulder taps/ WW.

9/10/2026 – WOD

Strength
a) Hex Bar Deadlift – 15 min to work up to a heavy single or 5×5 @ 80%+
b) 8 (1 DB Lateral Raise + 1 DB Front Raise) x 4 Sets
—Superset a/b as needed. You may use a barbell for part (a) if necessary.

Conditioning
15 Min AMRAP Ladder
3-6-9-12-15-18-21…Burpees (no jump)
2-4-6-8-10-12-14…Power Cleans 165/110#
***Complete 6 Prowler Push Laps at any point during the WOD

WOD Notes: Goal is to get to the round of 21/14. You must stand with your feet under you for the burpees. PC = 60% (should be a moderate weight to where you can keep moving & do quick singles). You must do at least 2 Laps at a time for the prowler, so you can break it up in 2 laps x 3 sets. 

Assistance
a) GHD Sit-ups – 8×15 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)

9/9/2026 – WOD

Strength
a) Push Press – 15 Min to Find a Heavy Single, 1xME @ 70% (8+ reps)
b) Glute Ham Raises – 4×8-12 or Hamstring Sliders 4×15 (advanced = banded)
—Superset a/b every 3 minutes. Go for a PR if you feel strong or work up to at least 95%.

Conditioning
5 Rounds (interval style)
60 Double Unders
16 Single Arm DB Push Press (8R + 8L) 60/40#  (RX+ = 70/50#)
20/16 Cal Row
—Rest 1 minute between rounds

WOD Notes: Goal is sub 2:30 rounds. DU sub = 30 DU, 90 singles, or 120ft versa. You may also practice DU if you don’t have them for 45 secs. The DB should be challenging for 8 reps each arm (try to not put the DB down until you’ve finished all 16 reps). Try to row at 90% effort, since you have built in rest. Score = total time minus 4 min of rest.  

Assistance
a) 30 Sec on / 30 Sec off x 10 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

9/8/2026 – WOD

Strength
a) Back Squat – 5×2 @ 80-95% (heavier than last wk), 1xME @ 65% (12+ reps)
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3:30. Try to end around 95% for part (a). If you feel really strong, for a PR, if not we’re testing next week.

Conditioning
5 RFT
20/16 Cal Ski
15 T2B
36ft Bearhug Sandbag Walking Lunges 125/90#  (RX+ = 150/115#)

WOD Notes: Goal is 15-19 minutes. T2B sub = T2R, hanging knee raises, or GHD SU. The Lunges are 6 mats total (3 mats down + 3 mats back). They must be unbroken w/o putting the bag down. Try to hold the bag higher on the chest so that it doesn’t rest on your lap when you hit the bottom of lunge. If for some reason you’re soft, you may hold a DB in the zercher position as you lunge.

Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)

9/7/2026 – Happy Labor Day!

Conditioning
4 RFT w/ Partner
250m Sled Drag 135/90#
40 Barbell Bench Press @ 70%
(150m Backwards Run + 20 Russian KB Swings 88/70#)
4 Rope Climbs 15ft (no jump)  (RX+ = 20ft)
***After the 4th round finish with an 800m Run

WOD Notes: Goal is sub 40 minutes. This WOD isn’t meant to be super intense, since there is BP in the middle each round. Pick a weight where 5 reps is somewhat difficult. You will do 4×5 each on the BP each round. Try to switch out weights between you & partner if they are different. Partner A will run backwards while partner B does the 20 swings. You will switch once you’re done. RC sub = 15 ring rows/round.