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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)

3/17/2025 – WOD

Strength
a) Back Squat – 5×4 (2 Pause + 2 Tempo) @ 75%+
b) DB Pull-Over (2 DB) – 5×10
—Superset a/b every 3:30. Build to a heavy set of 4

Conditioning
4 RFT
12 Devil Press 45/30# DB’s
2 Rope Climbs 18ft
75 Double Unders

WOD Notes: Goal is 13-17 minutes. RC sub = climb 12-15ft, 4 up/downs, or 15 RR. DU sub = 35-40 DU, 120 singles, or 150ft versa.

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (incline bench) – 4×15

3/15/2025 – WOD

Conditioning
3 RFT w/ Partner
600m Run
60 Wall Balls 30/20# to 10/9.5ft
40 C2B Pull-ups  (RX+ = 20 Bar MU)
20 Dball Over Shoulder 150/115#

WOD Notes: Goal is sub 35 minutes. You may split up the work as needed, but try to do an even amount if possible. The run will be together at the same time, but the person who is starting the WB first can run ahead towards the end of the 600m each round.