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1/20/2026 – WOD

Strength – “wk 3”
3 Position Clean + Split Jerk
—Floor + Low Hang + Hang. One set every 2 min x 8 Sets. Start @ 60% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier. No need to take a long time to warmup, since the first set is at 60%.

Conditioning
15 Min AMRAP
2-4-6-8-10-12-14-16-18…Burpee (no jump)
1-2-3-4-5-6-7-8-9…Sandbag/Dball Cleans 150/115#
***30 Double Unders to start each round

WOD Notes: Goal is to get to finish the round of 30-16-8. Each round starts with DU. DU sub = 50 singles, 20 Plate hops, 20 Jumping Jacks, or 60ft versa. This is not Sandbag over the shoulder. You must have the middle of the bag/ball on top of your shoulder (not out front) while standing tall to finish each rep! Alternate shoulders each rep. Stand up your burpees like you’re getting your height measured at the Dr. Office.

Assistance
a) 60 Sec Russian Twists + 60 Sec Hollow Rocks x 3 Sets
b) 6 (DB Lateral Raise + DB Front Raise) x 5 Sets

1/19/2026 – WOD

Strength  – “wk 3”
a) Back Squat – 1×6 @ 67%, 4×4 @ 80%, 2×2 @ 82-85%
b) DB Bent-over Rows – 5×8 (each arm)
—Superset a/b every 4 minutes. Pause each rep for the 1×2. Go a little heavier than last wk for each set.

Conditioning
5 RFT
10 DB Hang Clean + Push Press 50/35# (2 DB’s)
10 Lap Shuttle Runs
20/16 Cal Ski

WOD Notes: Goal is sub 15 minutes. Try to do the 10 DB Hang Clean n PP unbroken each round. 1 Lap = 5 mats. You don’t have to touch the ground with your hands each lap. 

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) DB Pull-over – 5×10 (2 DB’s)

1/17/2026 – WOD

Conditioning
10 RFT w/ Partner
20 Lateral Burpees over Bar
12 C2B Pull-ups  (RX+ = 3-4 Bar MU each)
30/24 Cal Bike
4 (2 Power Snatch + 4 OHS) – Increase after Rd 5.

WOD Notes: Goal is sub 40 minutes. You will burpee at the same time (everything else is “you go, I go”). C2B sub = chin over bar. BB weight = M: 155/175#, F: 105/115#. You may sub power cleans + front squat or power snatch + front squat (if OH mobility is limited). Try and touch n go the snatches or cleans.

1/16/2026 – WOD

Strength
a) Box Squats (just below parallel) – 8×5 @ 70-75% (heavier than last WK)
b) Bench Press – 8×5 @ 75-80%
c) Glute Ham Raises – 4×12 or Hamstring Sliders – 4×15
d) Decline Sit-ups (bench near water cooler) – 5×25 (rest 60 Sec between)

Conditioning
2 RFT
50 Slam Balls 20#
500ft Versa Climber

WOD Notes: Goal is 12-14 minutes. Try to catch the slam balls off the bounce.

1/15/2026 – WOD

Strength
a) Reverse Front Rack Lunges – 5×10 (Do all 5 reps w/ one leg before switching)
b) Strict Pull-ups (supinated) – 5×8 (advanced = 10 or weighted, novice = banded)
—Superset a/b every 3:30. Heavier than last week for part (a). First set can be lighter for warm-up. Your last 2 sets should be very challenging!

Conditioning
For Time
100 Double Unders
50 DB Snatches (50/70#, 35/50#)
50/40 Cal Row
100 Double Unders
50/40 Cal Row
50 DB Snatches (50/70#, 35/50#)
100 Double Unders

WOD Notes: Goal is 14-18 minutes. DU sub = 150 singles, 75 JJ’s, 75 Plate hops, 200ft versa. You will do 30 reps at the light weight & 20 reps at the heavy weight each set. So men will do 30 reps w/ 50# & 20 reps w/ 70#. You may alternate however you like, but you must do same amount of reps/arm.

Assistance
a) L-Sit/Tuck (pegboard) – 6×40 Sec (rest 90 sec between)
b) DB Skull Crushers – 5×8 (heavy)

1/14/2026 – WOD

Strength – “Week 2”
a) Deadlift – 1×7 @ 65%, 4×5 @ 75%, 1×3 @ 80% (no touch n go on any set)
b) Dips (bar/ring) – 5×10 (use weight or assist with a band)
c) Tib Raises – 3×15 (Tib bar), 3×20 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Stand on a 55# comp plate or stack 3-4 mats.

Conditioning
15 Min AMRAP
15 T2B
45 Sec Wall Sit (weighted) 90/60# DB
15/13 Cal Ski
***If you finish the 6th round, you will just keep skiing in the remaining 15 minutes.

WOD Notes: Goal is 5+ rounds. T2B sub = T2R, hanging knee raises, or v-ups. Place the DB horizontally on quads as far away from the knees as possible & keep your hands off your body. Focus on pushing low back into the wall. If 45 Sec is too long with the weight take the weight off after 30 Sec & do remaining 15 Sec w/o weight. 

Assistance
a) GHD Sit-ups – 6×20 (rest 45 Sec between)
b) Seated DB Bicep Curls (slight incline) – 5×8

1/13/2026 – WOD

Strength
3 Position Clean + Push Jerk + Split Jerk
—Hang + Low Hang + Floor. One set every 2 min x 6 Sets. Start @ 65% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier.

Conditioning
8 Rounds (interval)
6 Power Cleans (increase 2 rounds)
6 Push Jerks (increase every 2 rounds
12/10 Cal Bike
—Rest 1 minute between rounds

WOD Notes: Goal is to average under 2 minutes/Rd & finish the WOD in sub 23 minutes (including 7 min of rest time). Score = total time + rest. BB weights = M: 155/165/175/185#, F: 105/110/115/125#. Bike should be done at 85-90% effort.

Assistance
a) 45 Sec Russian Twists + 45 Sec Hollow Rocks x 4 Sets
b) 7 (DB Lateral Raise + DB Front Raise) x 5 Sets

1/12/2026 – WOD

Strength – “wk 2”
a) Back Squat – 1×7 @ 67%, 4×5 @ 80%, 1×3 @ 82-85%
b) DB Bent-over Rows – 5×8 (each arm)
—Superset a/b every 4 minutes. Pause each rep for the 1×3. Go a little heavier than last wk for each set.

Conditioning
10 Min AMRAP
2-4-6-8-10-12-14…Burpee Box Jump overs 24/20″
3-6-9-12-15-18-21…Russian KB Swings 88/70#

WOD Notes: Goal is to get into the round of 14/21 & possibly finish it. Keep climbing the ladder to 16/24 if you finish that last round. Try to go unbroken on the swings each round & go heavy!

Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) DB Pull-over – 5×10

1/10/2026 – WOD

Conditioning
For Time w/ Partner
400m Sled Drag 135/90#
8 (10 HR Push-ups + 1 Rope Climb 18ft)
30 Power Snatches 135/95#
800m Run (Sub 2k Bike)
30 Power Snatches 165/110#
8 (10 HR Push-ups + 1 Rope Climb 18ft)
400m Sled Drag 135/90#

WOD Notes: Goal is sub 35 minutes. You should be able to alternate between jogging & walking for sled drag. Partner A will do the 10 HR PU while Partner B does 1 RC. RC sub = 8 RR/RC. 

1/9/2026 – WOD

Strength
a) Box Squats (just below parallel) – 10×5 @ 70-75%
b) Incline Bench Press – 10×5 @ 70% of flat bench
c) Glute Ham Raises – 4×10 or Hamstring Sliders – 4×15
d) Decline Sit-ups (bench near water cooler) – 5×20 (rest 60 Sec between)

Conditioning
Versaclimber – 10x100ft Sprints
—Rest 60 Sec between or do w/ a partner