Blog

5/30/2025 – WOD

Strength
a) Deadlift – 5×5 (Add 2 Shrugs after each DL – no touch n go) @ 75%
b) Bench Press – 5×5 (1 1/4 reps) @ 75-80%
c) Strict Pull-ups – 5-7 EMOM x 10 Sets (advanced = C2B)
—Superset a/b every 4 minutes. For part (b), one rep = you will lower bar to chest, press bar up 1/4 of way, lower back down to chest then press all the way up.

Conditioning
5 Rounds (not for Time)
150m Sled Drag (Forward out + Backwards back) 100/70#
10 DB Pull-overs (1 DB) – Heavy
20 GHD Sit-ups

WOD Notes: Workout at a conversational pace & go heavy on the DB Pull-overs!

5/29/2025 – WOD

Strength
a) Front Squat – 2×5 @ 75-80%, 2×3 @ 85%, 2×1 @ 90%+
b) Dips (bar/ring) – 5×10 (use band for assistance or weighted for advanced)
—Superset a/b as needed. Find a heavy single for part (a). 18 Minutes to get this work done.

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Ski
30 Thrusters 135/95#
200 Double Unders

WOD Notes: Goal is 3 rds. You may work at the same time for the jump rope. DU sub = 1/2 DU, 300 singles, or 400ft versa (200 each). I’d recommend doing the thrusters in sets of 8/7 or 5/5/5.

Assistance
a) L-Sit/Tuck (pegboard) – 8×25 Sec (rest 90 Sec between)
b) Seated Incline (slight) DB Bicep Curls – 4×12 (heavy)

5/28/2025 – WOD

Strength
Hang Snatch – 2 EMOM x 6, 1 EMOM x 6 @ 70%+
—Work up to a heavy single if you feel good or stay lighter & work technique. You may choose low or hi hang. Take extra time at the end as needed. 

Conditioning
5 RFT
10 DB Snatches 80/55# (heavy)
15 T2B 
18/15 Cal Bike 

WOD Notes: Goal is 12-17 minutes. DB snatches should be heavier than normal & you don’t have to alternate every single rep, but make sure to do 5 with each arm. T2B sub = T2R, hanging knee raises, or v-ups. 

Assistance
a) GHD Sit-ups – 6×20  -rest 90 Sec between
b) DB Seal Rows – 5×10 (pause each rep – heavier than last wk!)

5/27/2025 – WOD

Strength
a) Push Press – 2×5 @ 75-80%, 2×3 @ 85%, 3×1 @ 90%+
b) Glute Ham Raises – 4×12-15 OR GHD Back Extensions – 4×12-15
—18 Min to get this work done. Work up to a heavy single for part (a) & go for a PR if you feel strong! Superset a/b as needed.

Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts 
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 165/175/185/195/205#
F = 110/115/125/135/145#

WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd.

Assistance
a) DB Z-Press – 4×10
b 30 Sec Russian Twists + 30 Sec Hollow Rocks – 4 Sets

5/24/2025 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 100/70#
30 Power Snatches 135/95#
40 Lateral Burpees over Bar
32 Front Rack Lunges 185/125#

WOD Notes: Goal is sub 30 minutes. The sled should be light to where you can run with it the whole time. There are no weight increases with the snatches or lunges. PS = 65% & FR should get challenging for 8 Reps at a time. You can either do quick singles on snatches or touch n go a few reps. Lunges should be 2×8 each.

REMINDER: There is only one class at 8am Monday for Memorial Day “Murph”. The workout Murph is:
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
***You may partition the WOD as needed & wear a vest if you are advanced.

5/23/2025 – WOD

Strength
a) Back Squat – 3×5 @ 75-80%, 3×3 @ 85%, 3×1 @ 90%+
b) Bench Press (Yukon Bar) – Find a heavy single, 3X ME @ 75%
––Find a new PR for part (a) if you feel strong

Conditioning
5 RFT
200ft Versaclimber
10 Strict Pull-ups
5 DBall/Bag over Shoulder 150/115#

WOD Notes: Goal is 15-18 minutes. Use a band if necessary, but no kipping. 

5/22/2025 – WOD

Strength
a) Hex Bar Deadlift – Work up to a heavy single or 5×5 @ 75-80%
b) DB Lateral Raises – 4×10 (pause + slow eccentric)
—Go for a PR if you feel strong & have been following the DL cycle. 

Conditioning
15 Min AMRAP
20/16 Cal Ski
5 Wall Walks (RX+ = walk hands onto a 45# plate that’s against the wall)
180ft Sandbag Bear Hug Carry 150/115#

WOD Notes: Goal is 5+ Rounds. WW sub = 3-4 WW, or 40 Shoulder Taps. If shoulder taps are easy, you should do 20-30 elevated shoulder taps (feet on a box or bench in a pike position). 180 feet = 6 Laps. 1 Lap = 5 mats. 

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Bicep Curls – 4×10 (heavy)

5/21/2025 – WOD

Strength
Clean n Jerk – 1 EMOM x 12 @ 65%+
—Build to a heavy single by the end. After set 6, do a rep every 90 seconds as it gets heavier. Squat or power is your choice.

Conditioning
For Time
150 Double Unders
25 Thrusters 115/75#
75/60 Cal Row
25 Thrusters 115/75#
150 Double Unders

WOD Notes: Goal is 12-17 minutes. DU sub = 100 DU, 2 min of DU practice, 150 JJ’s, or 300ft versa. Thrusters should be done in 2-3 sets (50% of thruster). 5:30am class will have to have some people bike instead of row or you can run 800m If the weather permits.

Assistance
a) GHD Sit-ups – 4×30  -rest 90 Sec between
b) DB Seal Rows – 5×10 (pause each rep – heavy!)

5/20/2025 – WOD

Strength
a) Bench Press – Work up to a heavy single, 2xME @ 75% (8+ Reps)
b) Glute Ham Raises – 5×8 or Hamstring Sliders 5×12
—18 Min Clock to get this work done. Find a new PR if you feel strong (no board). Superset a/b as needed.

Conditioning
1 Min AMRAP x 16 Rounds w/ Partner (interval) For Max Bike Cals
ODD RD = 8 Double DB Snatches 50/35#
EVEN RD = 8 Double DB Cleans 70/50#
***Max Cal Bike

WOD Notes: The work:rest ratio is 1:1 (1 min on /1 min off). Your score is total cals between you & your partner, so don’t reset your monitor. Alternate between snatches / cleans each rd. They should be unbroken, but should feel heavy for the 8 Reps. You both will do 8 rounds. Only (1) head has to hit the floor.

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Skull Crushers – 4×12 (heavy)

5/19/2025 – WOD

Strength
a) Back Squat – 5×2 @ 85%+ (build to a heavy set of 2), 1xME @ 80% (6-8 reps)
b) Straight Arm Pull-down (pulley) – 4×10 (slow eccentric)
—Superset a/b every 3:30. Try to go heavier than last wk.

Conditioning
4 RFT
150m Sandbag Carry 125/90# (shoulder)  (RX+ = 150/115#)
15 T2B
15 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is 14-18 minutes. The Sandbag Carry is to the “evoqua” sign. T2B sub = T2R, hanging knee raises, or v-ups. 

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Seated DB Bicep Curls – 4×10