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2/11/2026 – WOD

Strength – “Wk 6”
a) Deadlift – 3×5 @ 82%+, 2×3 @ 85%, 2×2 @ 90% 1×1 @ 95%+
b) Dips (bar/ring) – 5×6 (5 Sec eccentric – Use a weight or band if necessary)
c) Tib Raises – 4×12 (Tib bar), 4×15 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Use heavier weights for part (a).

Conditioning
For Time
20 DB Hang Cleans 60/40#’s  (RX+ = 70/50#)
30 Box Jump Overs 30/24″
40/32 Cal Ski
20 DB Hang Cleans 60/40#’s 
40/32 Cal Ski
30 Box Jump Overs 30/24″
20 DB Hang Cleans 60/40#’s

WOD Notes: Goal is 11-15 minutes. DB Hang Cleans should be done in 1-2 sets & be challenging. BJO sub = jump to a lower box or stack of plates (no stepping unless you have Dr. Note). 

Assistance
a) GHD Sit-ups – 10×12 (rest 30 sec between)
b) Seated DB Bicep Curls (slight incline) – 4×10 (heavy every set – palms up)

2/10/2026 – WOD

Strength – “Wk 6”
2 Position Clean + Split Jerk
—Floor + Hang. One set every 2 min x 8 Sets. Start @ 65% & build to a heavier set than last wk if possible. Squat the cleans as needed when it gets heavier.

Conditioning
For Time
30-40-50 Cal Row
20-25-30 T2B
15-20-25 Push Jerks (decrease weight each rd)

WOD Notes: Goal is 15-19 minutes. PJ = M: 205/155/135#, F: 135/105/95#. 70/55/45% by Rd. Each barbell should take 2-3 sets. Try to organize weights on the bar so its easy to unload each rd. T2B sub = T2R, hanging knee raises, or v-ups. RD 1 = 30/20/15, RD 2 = 40/25/20…etc. Womens cals = 25/33/42.

Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 4 Sets
b) 10 (DB Lateral Raise + DB Front Raise) x 4 Sets

2/9/2026 – WOD

Strength – “Wk 6″
a) Back Squat – 1×8 @ 65%, 2×5 @ 82%+, 2×3 @ 85%, 2×2 @ 90% 1×1 @ 95%+
b) Straight Arm Pull-down (pulley) – 5×8 (5 sec eccentric each rep)
—20 Min Clock to get this work done. Superset a/b as needed. Go a little heavier than last wk for each set. The 1×8 set is meant to be a warm-up to get you ready for your working sets.

Conditioning
“Open WOD 13.1″ – 17 Min AMRAP
40 Burpees (to target)
30 Snatches 75/45#
30 Burpees (to target)
30 Snatches 135/75#
20 Burpees (to target)
30 Snatches 165/100#
10 Burpees (to target)
***Max Snatches 210/120# in remaining time

WOD Notes: Goal is to get 15+ reps on the 3rd barbell. Pick a pull-up bar that’s above your reach. The official standard was 6″ above your reach, but don’t worry about being exact. The first barbell should be super light (40%) to where you can no brush them & do at least 10 reps at a time. The 2nd barbell should still be pretty light (60%) to where you can do quick singles or do 3-5 touch n go at a time. The 3rd barbell should be (70%) & will force you to focus on each rep. Take your time & work on your form. Men 55+ = womens Rx weights & Women 55+ = 35/55/75/90#.

Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) BB Bent-over Rows (supinated) – 5×12 (heavy)

2/7/2026 – WOD

Conditioning
For Time w/ Partner
100/80 Cal Ski
30 Clusters 155/105#
40 Shuttle Runs
100/80 Cal Ski
40 Shuttle Runs
30 Clusters 175/115#
100/80 Cal Ski

WOD Notes: Goal is 27-33 minutes. Clusters should be 60/70% of Push Press by round. 1 Lap = 5 Mats. You will run at the same time.

2/6/2026 – WOD

Strength
a) Box Squats (just below parallel) – 5×6 @ 70-75%
b) Bench Press – 5×6 @ 75-80%, 1xME @ 60% (10+ reps)
c) GHD Hip Extensions – 5×12 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 5×20 (rest 60 Sec between)

Conditioning
10 Rounds (interval)
2 Laps Suitcase Carry (1 Lap each arm heavy!)
100ft Versa Climber Sprint
—1 min rest between

WOD Notes: Use farmers handle if possible and go heavy! 1 Lap = 5 mats. 

2/5/2026 – WOD

Strength – “Wk 5”
a) Reverse Front Rack Lunges (3″ Deficit) – 5×8 (Do all 4 reps w/ one leg before switching)
b) Strict Pull-ups (close-grip) – 5×8 (advanced = 10 or weighted, novice = banded)
—Superset a/b every 3:30. Use similar weights as last week, since it’s a deficit. The first set can be lighter for warm-up. Your last 2 sets should be very challenging! Warm-up should be quick.

Conditioning
15 Min AMRAP
15 Burpees (no jump)
1 Rope Climb 18ft
15 Box Jump Overs 24/20″
1 Rope Climb 18ft
15 Wall Balls (unbroken) 30/20# to 10/9.5ft

WOD Notes: Goal is 4+ rds. RC sub = climb 12-15ft, 2 up/downs, or 7 ring rows. Make sure to stand tall on burpees with feet under hips. 

Assistance
a) L-Sit/Tuck (pegboard) – 10×15 Sec (rest 30 sec between)
b) DB Skull Crushers – 5×8 (heavy)

2/4/2026 – WOD

Strength
a) Deadlift – 1×8 @ 65%, 3×4 @ 82%+, 2×3 @ 85%, 1×1 @ 90%+
b) Dips (bar/ring) – 2×10, 2×8, 1×6 (use weight or assist with a band)
c) Tib Raises – 4×12 (Tib bar), 4×15 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Use heavier weights for part (a).

Conditioning
12 Min AMRAP
15/13 Cal Row
10 DB Push Press 60/40# DB’s (RX+ = 70/45#)
6 Laps Sandbag Bear Hug Carry 150/115#

WOD Notes: Goal is 5+ rds. DB PP should be unbroken each rd & challenging for 10 reps. 1 Lap = 4 Mats. Try to go heavy on the sandbag carry!

Assistance
a) GHD Sit-ups – 8×15 (rest 30 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10

2/3/2026 – WOD

Strength – “Wk 5”
2 Position Clean + Split Jerk
—Hang + Floor. One set every 2 min x 8 Sets. Start @ 65% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier.

Conditioning
6 RFT
6 Power Cleans 185/125#  (RX+ = 205/135#)
15 T2B
50 Double Unders
4 Wall Walks (RX+ = 48ft Handstand Walk)

WOD Notes: Goal is 15-19 minutes. PC = 70% (somewhat quick singles). T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 25-30 DU, 30 Plate hops, or 100ft versa. WW sub = 8 shoulder taps/ww or 48ft seal walks. HSW = 4 mats out + 4 mats back.

Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 4 Sets
b) 8 (DB Lateral Raise + DB Front Raise) x 4 Sets

FEBRUARY CHALLENGE
Dry February – You will be entered into winning an unknown $ amount if you complete this challenge. If you avoid alcohol already, try cutting something else out that will improve your lifestyle like excess sugar.
Benefits of avoiding alcohol include:

• Improves mental clarity and cognitive function.
• Boosts physical health by reducing the risk of chronic diseases.
• Enhances sleep quality and promotes better rest.
• Supports weight management by eliminating empty calories.
• Strengthens relationships by fostering clearer communication.
• Increases energy levels and overall productivity

2/2/2026 – WOD

Strength – “Wk 5”
a) Back Squat – 1×10 @ 60%, 3×4 @ 82%+, 2×3 @ 85%, 1×1 @ 90%+
b) Straight Arm Pull-down (pulley) – 5×10 (heavy)
—20 Min Clock to get this work done. Superset a/b as needed. Go a little heavier than last wk for each set. The 1×10 set is meant to be a warm-up to get you ready for your working sets.

Conditioning
5 RFT
20/16 Cal Bike
12 DB Snatches (2 arm) 50/35#

WOD Notes: Goal is 10-14 minutes. Snatches should be unbroken each round, so rest extra after the bike if needed. One head only needs to touch the ground. Lower hips more if needed & remember to lock in lower back (stay tight).

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 5×10

FEBRUARY CHALLENGE
Dry February – You will be entered into winning an unknown $ amount if you complete this challenge. If you avoid alcohol already, try cutting something else out that will improve your lifestyle like excess sugar.

Benefits of avoiding alcohol include:

• Improves mental clarity and cognitive function.
• Boosts physical health by reducing the risk of chronic diseases.
• Enhances sleep quality and promotes better rest.
• Supports weight management by eliminating empty calories.
• Strengthens relationships by fostering clearer communication.
• Increases energy levels and overall productivity

1/31/2026 – WOD

Conditioning
For Time w/ Partner
30 Lap Shuttle Run
40 Deadlifts 315/225#
50 GI Janes
60 Thrusters 135/95#
30 Lap Shuttle Run
60 Thrusters 135/95#
50 GI Janes
40 Deadlifts 315/225#
30 Lap Shuttle Run

WOD Notes: Goal is 27-33 minutes. 1 Lap = 5 mats for the shuttle run. You will both do 30 Laps each & run at the same time. DL = 65%. You will do the GI Janes at the same time as well. The same bar will be used for the DL & thrusters. Have Fun!