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8/8/2026 – WOD

Conditioning
For Time w/ Partner
800m Sled Drag 90/60#
40 Power Snatches 135/95#
80 Wall Balls 30/20# to 10/9.5ft
400m Sled Drag 135/90#
30 Power Snatches 155/105#
60 Wall Balls 30/20# to 10/9.5ft
250m Sled Drag 180/135#
20 Power Snatches 175/115#
40 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is sub 30 minutes. Try to increase sled weight each rd if possible. You should be able to run majority of the sled Drag on the 800m, since it should feel light. PS = 65/70/75% by rd. Sled Drag sub = 800/600/400ft versa climber by round w/ Partner.

8/6/2026 – WOD

Strength
a) Hex Bar Deadlift – 5×8 @ 70-75% (no touch n go)
b) Strict Pull-ups – 5×8 (advanced = C2B or weighted)
—Superset a/b every 4 minutes.

Conditioning
12 Min AMRAP
5-10-15-20-25-30 Cal Bike
1-3-5-7-9-11…Wall Walks
***1 Seated Rope Climb 15ft after each round

WOD Notes: Goal is to get to the last round of 30/11/1. Women will do 4-8-12-16-20-24 cals on the bike. WW scale = 1-2-3-4-5-6…by round. You may also sub 8 shoulder taps/WW. RC sub = non-seated or 8 ring rows/Rd.

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 5×10

8/5/2026 – WOD

Strength
a) Power Clean – 4×3, 4×2, 2×1
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 3 CL, 1:15-2:30 = 3 CL, 2:30-3:45 = 8 BP. Continue with that pattern. Start @ 75% for the cleans & build to a heavy single by the end.

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Row
40 T2B  (RX+ = 50)
10 Sandbag Cleans 200/140# (heavy)

WOD Notes: Goal is 3+ rounds. I’d recommend 20/20/10/10 cals for the men & 15/15/10/10 for the women. Make sure you’re transitioning fast! T2B sub = T2R, hanging knee raises, or v-ups. The sandbag cleans are meant to be heavier, since you’re only doing 5/round each. If you’re staying light you need to do at least 8 each depending how light it is for you.

Assistance
a) GHD Sit-ups – 6×18 (weighted)
b) One Arm Bent-over Rows – 4×12 (each arm)

8/4/2026 – WOD

Strength
a) Push Press – 5×8 (5 Sec Eccentric on 1st 4 reps) @ 70%
b) Single Leg RDL – 4×8 (each leg) or GHR – 4×10-12
—Superset a/b every 4 minutes. We are working on overloading the eccentric portion of the PP, so do this part correctly. 5 Sec count down for the 1st 4 reps, then you can lower quickly on the last 4. You may use KB’s or DB’s for part (b). You may take a break in between legs if needed.

Conditioning
4 RFT
400m Run
125m Front Rack Carry (DB/KB) 70/50#’s
12 GI Janes  (RX+ = 15)

WOD Notes: Goal is 14-18 minutes. You may use (2) Db’s or Kb’s for the carry. One of the heads should be on the shoulders for Db’s. This carry will tax your core/midline & your shoulders. Go to the 2nd tree before the old “Evoqua” sign. If you’re fast at GI Janes you should be doing 15 reps. Use a pull-up bar that’s just above reach if you can do a strict pu. Run sub = 1200m ECHO bike (not sure why you’d want to bike instead, unless you have knee issues).

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)

8/3/2026 – WOD

Strength
a) Back Squat – 4×10 @ 65-70%
b) DB Bicep Curls – 4×12 (at the same time)
—Superset a/b every 4 minutes. Try to end around 70% for part (a). You should not be leaving more than 1-2 reps in the tank after set 2, so go heavy! 

Conditioning
3 RFT
30/25 Cal Ski
25 Box Jump Overs 24/20″
30/25 Russian KB Swings 88/70#

WOD Notes: Goal is 13-17 minutes. Make sure to step down from the BJO (don’t jump down). Swings should finish where the bell is just above nipple line. Remember – August challenge = max unbroken with 100# KB.

Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over – 4×12 (2 DB’s)

8/1/2026 – WOD

Conditioning
3 RFT w/ Partner
600m Sled Drag 115/80#
20 Wall Walks
40 BB Bent-over Rows (supinated) – increase by rd
40 Front Rack Lunges (increase by round)

WOD Notes: Goal is sub 35 minutes. You should be able to run/walk with the sled. WW sub = 8 Shoulder taps/WW or do a combo of both. Keep back parallel to the floor when doing the Bent-over rows. Try to use the same weight for both the rows & lunges unless one is much weaker than the other. M: 165/185/205#, F: 110/125/135#.

7/30/2026 – WOD

Strength
a) Hex Bar DL (use straps) – 5×5 + 15-20 sec march in place each set @ 75-80%
b) DB Strict Press – 5×6 (5 sec eccentric)
—Superset a/b every 4 min.

Conditioning
3 RFT
100 Double Unders
15 Push Press (increase by rd)
150m Sandbag Carry 125/90#

WOD Notes: Goal is 13-17 minutes. DU sub = 50-75 DU, 150 Singles, or 200ft versa. PP = M: 135/155/175#, F: 95/105/115# (60/65/70%). You should be able to go unbroken on round 1 then have to break up rounds 2 & 3 a few times. The carry is bearhug out to the “Old Evoqua” Sign and on the Shoulder on the way back.

Assistance
a) L-Sit/Tuck (pegboard) – 8×25 Sec (rest 60 Sec between)
b) DB Skull Crushers – 5×10

7/29/2026 – WOD

Strength
Slow Pull Snatch + Snatch – 1 Every 1:15 x 10 Sets
—Start at 65% & build. Squat if you have OH mobility.

Conditioning
Buy In: 30/24 Cal Bike
4 Rounds
10 DB Snatches (alternating) 70/50#
10 T2B
Then: 30/24 Cal Bike
4 Rounds
10 DB Snatches (alternating) 70/50#
10 T2B
Buy Out: 30/24 Cal Bike

WOD Notes: Goal is 13-18 minutes. If you can’t complete the bike in under 2 minutes, scale the cals back to 25/20. Snatches should be unbroken each round & should get challenging by the 4th Rd each  time. T2B sub = T2R, hanging knee raises, or GHD SU.

Assistance
a) GHD Sit-ups – 8×15
b) One Arm Bent-over Rows – 4×12 (each arm)

7/28/2026 – WOD

Strength
a) Bench Press – Find a Heavy Single, + 3xME @ 70%
b) Single Arm Farmers Carry – 3×40 yards (each arm) – heavy
—Superset a/b every 3:30. Try to keep hips on the bench & you don’t have to pause. You will carry a DB/KB/Farmers Handle w/ right arm out to where parking lot meets the road, back with (L) arm. GO HEAVY!

Conditioning
10 Rounds w/ Partner (interval)
5 Hang Power Cleans (70-75%)
10 Lateral Burpees over Bar (RX+ = 12)
15/12 Cal Row

WOD Notes: Goal is sub 2:00/Rd so that you finish under 20 minutes w/ your partner. HPC = M: 205-225#, F: 135-155#. HPC should feel heavy for 5 reps especially the last 2 rounds. You don’t have to increase each round if you start too heavy. Stand up all the way on the burpees as you jump over. SPRINT the row! Partner A does the entire round while Partner B rests.

Assistance
a) 20 Sec Hollow Rock + 20 Hollow Sec Hold – 8 Sets
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

7/27/2026 – WOD

Strength
a) Front Squat – 18 Min to Find a Heavy Single or 5×5 @ 75-80%
b) DB Pull-over – 4×12
—Superset a/b every 3:30. You should be maxing if you’ve been consistent the last few Monday’s with the front squats.

Conditioning
4 RFT
400m Run
2 Rope Climbs 18ft
15 Goblet Squats 100/70# DB

WOD Notes: Goal is 12-16 minutes. RC sub = 15 RR or 4 up/downs. Goblet squats should be unbroken each round & feel difficult. Make sure to have the DB vertical & keep it close to your body. 

Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) One Arm High Pulls: 5×8 (each arm)