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3/31/2025 – WOD

Strength
a) Back Squat – 5×2 (1 Pause + 1 Tempo) @ 80%+, 1XME & 70%
b) DB Pull-Over (1 DB) – 5×10
—Superset a/b every 3:30. Build to a heavy set of 2

Conditioning
5 RFT
60 Double Unders
8 Power Snatches 135/95#
100 Yard Farmers Carry 100/70# (single arm) —-After Rounds 1/3/5 only.

WOD Notes: Goal is 12-16 minutes. DU sub = 30 DU, 100 singles, or 120ft versa. PS = 60% of power snatch. Should be relatively quick singles. You will do the FC out to the far curb across the street with the right arm & back with the left arm. You may use a KB or DB for the FC.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (incline bench) – 5×12 (pause)

3/29/2025 – WOD

Conditioning
4 RFT w/ Partner
400m Run
30 GI Janes
20 Clusters (increase each rd)

WOD Notes: Goal is sub 30 minutes. On the ODD rounds only, one of the partners must do a Wall Sit while the other is working on the GI Janes. I’d recommend switching every 5 GI Janes. A GI Jane is a burpee pull-up. Clusters = M: 135/155/175/195#, F: 95/105/115/125#. Start @ 55% of your thruster max roughly. 400m Run sub = 1000m bike.

APRIL Challenge
Handstand Hold Challenge. Details will be released with the point system this weekend. Everyone did great with the Pull-up challenge!

3/27/2025 – WOD

Strength
a) Front Rack Lunges (3″ deficit) – 5×10 (build to a heavy set)
b) DB Bent-over Rows (1 arm) – 5×10 (each arm – heavy!)
—Superset a/b every 4 min. Do all 5 reps first on one leg before you switch. We did same rep scheme 5×10 (3″ deficit on 3/6), so try to go heavier then or use the same weight as last week where there was no deficit.

Conditioning
5 RFT
25/20 Cal Row
15 Wall Balls 30/20# to 10/9.5ft
1 Rope Climb 20ft (no jump)

WOD Notes: Goal is 13-17 minutes. Reset monitors after each rd. WB should be unbroken each rd & use a heavier ball if possible. No jumping on the RC! Try to climb higher than you normally do since it’s only 1/Rd. RC sub = 10 Ring Rows.

Assistance
a) L-SIt/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) One Arm High Pulls – 4×12 (each arm)

3/26/2025 – WOD

Strength
a) RDL – 5×5 @ 75%+ (heavier than last wk)
b) 8 (DB Lateral Raise + DB Front Raise) – 4 Sets (pause & control eccentric)
—Superset a/b every 3:30. Rep starts from the top of the DL. Lower until plates are just off the floor with a slight knee bend.

Conditioning
For Time
50/40 Cal Ski
15 DBall Over Shoulder 150/115#
250 Double Unders
15 DBall Over Shoulder 125/90#
50/40 Cal Ski

WOD Notes: Goal is 14-18 minutes. We haven’t done a WOD with a large amount of ski calories at once, so this is overdue. Aim to finish the 50/40 cals in under 4 minutes each time. First set of Dball is heavier than the one after the DU. DU sub = 125 DU, 400 Singles, 4 minutes of DU practice, or 500ft versa.

Assistance
a) GHD Sit-ups – 5×20 (rest 45 Sec between)
b) Glute Ham Raises – 5×8 (advanced = weighted)

3/25/2025 – WOD

Strength
a) Push Press – 5×3 @ 80%+ (build to a heavy 3), 1XME @ 70%
b) GHD Hip Extensions – 5×10 (advanced = weighted) – Pause each rep!
—Superset a/b every 3:30. You may also use that Roman chair as well for part (b). You don’t need a rack for part (a), but you can still use one if necessary. 5:30am class can have some people do BB Good Mornings (5×8) instead of GHD because of the large class.

Conditioning – “20 Min Cap”
3 RFT w/ Partner
250m Sled Drag 135/90#
50 T2B
50 DB Push Press 60/40# DB’s  (RX+ = 70/50#)

WOD Notes: Goal is to get under the 20 Min Cap. One person works a time besides the sled drag. You should pick a sled weight that you can run majority of the time (use a belt for help). T2B sub = T2R, hanging knee raises, or v-ups. DB PP should be done in sets of 10/10/5 or 13/12 each. 

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Lateral Raises + DB Front Raises – 4×10 (each)

3/24/2025 – WOD

Strength
a) Back Squat – 5×3 (2 Pause + 1 Tempo) @ 80%+
b) DB Pull-Over (1 DB) – 5×8
—Superset a/b every 3:30. Build to a heavy set of 3

Conditioning
8 RFT
12/10 Cal Bike
3 Wall Walks
5 Hang Power Cleans 185/125#  (RX+ = 205/135#)

WOD Notes: Goal is 13-17 minutes. WW sub = 2 WW, 30 shoulder taps, or 8 burpees. HPC = 70%.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (incline bench) – 4×15

3/22/2025 – WOD

Conditioning
4 RFT w/ Partner
600m Run
12 (Power Snatch + Hang Snatch) –increase each rd
30 C2B Pull-ups
30 Lateral Burpees over Bar (at same time)

WOD Notes: Goal is sub 35 minutes. 600m Run sub = 1500m bike. C2B sub = chin over bar or banded pu. Snatch weights = M: 115/135/155/175#, F: 75/95/105/115#.

3/20/2025 – WOD

Strength
a) Front Rack Lunges (no deficit) – 5×10 (build to a heavy set)
b) DB Seal Rows – 5×10 (pause) – Heavy!
—Superset a/b every 3:30. Do all 5 reps first on one leg before you switch

Conditioning
18 Min AMRAP w/ Partner
30/24 Cal Ski
20 Box Jump Overs 30/24″
16 DB Thrusters 60/40# DB’s

WOD Notes: Goal is 5+ rounds. The WOD is “You go, I go”. Try to jump even if it’s a lower box (no step-ups). DB thrusters should be heavier than normal since you’re only do 8 at a time each round. SPRINT the ski each round! Break up the work as needed.

Assistance
a) L-SIt/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) One Arm High Pulls – 4×10 (each arm)

3/19/2025 – WOD

Strength
a) RDL – 5×6 @ 75%
b) DB Lateral Raises – 5×10 (pause & control eccentric)
—Superset a/b every 3:30. Rep starts from the top of the DL. Lower until plates are just off the floor with a slight knee bend.

Conditioning
6 RFT
15/12 Cal Bike
10 DB Bench Press (heavy)
5 Power Cleans @ 75%

WOD Notes: Goal is 14-19 minutes. DB Bench should feel heavy for 10 reps especially the last few rounds. PC (225/145#) should be relatively slow singles & take between 25-35 sec each round.

Assistance
a) GHD Sit-ups – 8×15 (rest 45 Sec between)
b) DB Front Raises – 5×10 (pause each rep)
c) GHR – 5×10 (advanced = weighted)

3/18/2025 – WOD

Strength
a) Push Press – 5×5 @ 80%+ (build to a heavy 5)
b) GHD Hip Extensions – 5×8 (advanced = weighted) – Pause each rep!
—Superset a/b every 3:30. You may also use that Roman chair as well for part (b). You don’t need a rack for part (a), but you can still use one if necessary. 5:30am class can have some people do BB Good Mornings (5×8) instead of GHD because of the large class.

Conditioning
5 RFT
21/17 Cal Row
15 T2B
9 Push Jerks (increase Rd 3 & 5)

WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, hanging knee raises, v-ups, or weighted su. PJ (60-70%) = M: 155/175/195#, F: 105/115/125#. Rounds 1/2 = weight 1, Rounds 3/4 = weight 2, Round 5 = weight 3. Try to go unbroken every round if possible, but you may have to break up the last round once.

Assistance
a) Hollow Rocks – 45 Sec on / 45 Sec off x 6 Rounds
b) DB Lateral Raises + DB Front Raises – 4×10 (each)