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7/20/2026 – WOD

Strength
a) Front Squat – 2×6 @ 75%+, 2×4 @ 80%+, 2×2 @ 85%+
b) Straight Arm Pull-down (pulley) – 4×12
—Superset a/b every 3:30. Try not to leave more than 2 reps in the tank especially for the set of 3’s. You should be heavier than last week.

Conditioning – “15 Min AMRAP”
4-8-12-16-20-24-28 Reps of:
Cal Row
Wall Balls 30/20# to 10/9.5ft
***10 T2B to start each round (RX+ = 12)

WOD Notes: Goal is to get somewhere into the round of 24 & maybe get into the 28. Everyone works for 15 minutes. T2B sub = T2R, hanging knee raises, weighted sit-ups, or GHD.

Assistance
a) Weighted Plank: 5 Sets: 60 Sec on / 60 Sec off
b) One Arm High Pulls: 5×8 (each arm)

7/18/2026 – WOD

Conditioning
4 RFT w/ Partner
400m Run + 150m Sandbag Carry 150/115#
30 Push Jerks (increase by rd)
30 C2B Pull-ups  (RX+ = 20 Bar MU)
***Complete 10 Laps Prowler Push at some point in the WOD

WOD Notes: Goal is sub 40 minutes. Partner A will run while Partner B carries. The carry is bear Hug out & on the shoulder back. PJ = M: 155/175/195/215#, F: 105/115/125/135#. C2B sub = Chin over bar & banded PU. This WOD is similar to last week.

7/16/2026 – WOD

Strength
a) Deadlift – 2×6 @ 70%+, 2×4 @ 80%+, 3×2 @ 85%+ (no touch n go)
b) DB Strict Press – 4×12 (heavy)
—Superset a/b every 4 min. Heavier than last wk for Sets of 2 reps.

Conditioning
For Time
20 DB Box Step-ups (2) 50/35# DB’s 20″ Box
10 Wall Walks
50/40 Cal Row
20 DB Box Step-ups (2) 50/35# DB’s 20″ Box
50/40 Cal Row
10 Wall Walks
20 DB Box Step-ups (2) 50/35# DB’s 20″ Box

WOD Notes: Goal is 15-18 minutes. Switch every 5 reps on the step-ups & keep foot on the box each rep. Leg should be at or just below parallel. WW sub = 8 shoulder taps/WW or you can do a mixture of WW & shoulder taps. 

Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 60 Sec between)
b) DB Skull Crushers – 5×10

7/15/2026 – WOD

Strength
2 Position Snatch – Hang + Floor 
—One set every 1:15 x 10 Sets. Start at 60% & build. Squat if you have OH mobility. Drop the bar in between reps.

Conditioning
6 RFT
15/13 Cal Ski
50 Double Unders
4 (Power Clean + Hang Power Clean) – Increase after round 3

WOD Notes: Goal is 13-18 minutes. DU sub = 25-30 DU, 75 singles, or 100ft versa. M: 185/205#, F: 125/145#. Use around 65-70% by rd.

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

7/14/2026 – WOD

Strength
a) Bench Press – 6×3 (pause 1″ above chest, pause 2nd rep on chest, 3rd rep = regular), 1×12+ Reps @ 65%
b) Single Arm Farmers Carry – 4×40 yards (each arm) – heavier than last wk
—Superset a/b every 4 min. Use around 80%+ for part (a). You will carry a DB/KB/Farmers Handle w/ right arm out to where the parking lot meets the road & left arm on the way back. GO HEAVY!

Conditioning
15 Min AMRAP Ladder
1-2-3-4-5-6-7-8…DBall/Bag Cleans 150/115#
2-4-6-8-10-12-14-16…T2B
***10/8 Cal Bike to start each round

WOD Notes: Goal is to get to the round of 8/16. You will start each Rd with the bike. Try to alternate shoulders for the DBall/bag cleans. Share bags if class is large. T2B sub = T2R, GHD SU, hanging knee raises, or V-ups. You don’t have to reset the monitors, but add 10/8 cals each round.

Assistance
a) 25 Sec Hollow Rock + 25 Hollow Sec Hold – 6 Sets
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

7/13/2026 – WOD

Strength
a) Front Squat – 1×7 @ 75%, 1×5 @ 80%, 3×3 @ 85%
b) One Arm DB High Pulls – 4×10 (each arm)
—Superset a/b every 3:30. Try not to leave more than 2 reps in the tank especially for the set of 3’s. You should be heavier than last week.

Conditioning
For Time – “2026 CF Games Age Group Event #5”
21-15-9 Thrusters 105/70#
12-9-6 Bar Facing Burpees
—Rest 3 minutes then:
For Time
250m Sled Drag 70/45#
30 Bar Facing Burpees
250m Sled Drag 70/45#

WOD Notes: Goal is sub 5 minutes, since that is what the cap is at the CF Games. Thrusters should feel light to where you go unbroken on the 21 & 9, but maybe have to break up the 15 once. No step-overs allowed unless you have a Dr’s Note. The 2nd WOD, I made up because I didn’t want you to just have a 5 minute workout. The 2nd WOD should be sub 8 minutes. Ages 35-44 = 105/70#, 45-54 = 95/65#, 55-64 = 85/55#, 65+ = 75/45#

Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) EZ Bar Curls – 4×12

7/11/2026 – WOD

Conditioning
3 RFT w/ Partner
800m Run
8 Rope Climbs 15ft  (RX+ = 18ft)
20 Clean n Jerks (increase by rd)
***Do 10 Laps Prowler Push (in a row) at any point during the WOD

WOD Notes: Goal is sub 35 minutes. 800m Run sub = Bike 2k or 500ft versa. RC sub = 7 RR/RC or 5 Strict PU/RC. CnJ = M: 185/205/225#, F: 125/135/155# (65/70/75%). 1 Lap = 60ft. 5 Laps for each person.

7/9/2026 – WOD

Strength
a) Deadlift – 1×7 @ 70%, 2×5 @ 80%, 3×3 @ 85%+ (no touch n go)
b) DB Strict Press – 5×10 (heavy)
—Superset a/b every 4 min. Heavier than last wk for Sets of 3 reps.

Conditioning
4 RFT
25/20 Cal Row
2 Laps (72ft) DB Walking Lunges 70/50# DB’s
3 Laps (108ft) Burpee Broad Jump

WOD Notes: Goal is 16-19 minutes. You will hold (2) DB’s at your side for the walking lunges. 1 Lap = 6 mats. BBJ – Palms of hand must touch down within 6″ of toes when you do each burpee. Your feet must clear the line at each end when you land.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 5×10

7/8/2026 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor
—One set every 90 Sec x 8 Sets. Start @ 60% & build to a heavy set.

Conditioning
4 RFT – “2026 CF Games Age Group WOD #2 knockoff”
25 T2B
75 Double Unders
12-9-6-3 Snatches (M: 135/155/175/195#, F: 95/105/115/125#)

WOD Notes: The real version of this WOD is 4-3-2-1 heavier snatches. If you’re proficient at all 3 movements and want to give this a go RX you may. I increased the reps for the classes so that you’d get a better conditioning workout. T2B sub = T2R, hanging knee raises, GHD SU, or v-ups. 45-54 year old RX was 20/60. 55-59 = 16/50. 60-69 = 14-40. 70+ = 12/30. DU sub = 125 singles or 150ft versa. You don’t have to use 4 different weights if you don’t want to either. 

Assistance
a) GHD Sit-ups – 6×20 (weighted)
b) Face Pulls (Rope pulley) – 4×15

7/7/2026 – WOD

Strength
a) Bench Press – 5×2 (1 rep = pause 1″ above chest & pause 2nd rep on chest), 1X12+ Reps @ 65%
b) Single Arm Farmers Carry – 4×40 yards (each arm)
—Superset a/b every 4 min. Use around 80%+ for part (a). 4 total reps/set for part (a). You will carry a DB/KB/Farmers Handle w/ right arm out to where the parking lot meets the road & left arm on the way back. GO HEAVY! If it’s raining do 30 Sec each arm inside.

Conditioning – “22 Min Cap”
10 RFT w/ Partner
20/16 Cal Ski
8 DBall/Bag Cleans 150/115#
12 Box Jump Overs 30/24″

WOD Notes: Goal is to get under the 22 min Cap. You need to sprint the ski each time & make sure transitions are fast between movements! You guys can all get under the cap, let’s go! Go lighter on the bag/ball to keep moving if necessary.

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