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7/7/2026 – WOD

Strength
a) Bench Press – 5×2 (1 rep = pause 1″ above chest & pause 2nd rep on chest), 1X12+ Reps @ 65%
b) Single Arm Farmers Carry – 4×40 yards (each arm)
—Superset a/b every 4 min. Use around 80%+ for part (a). 4 total reps/set for part (a). You will carry a DB/KB/Farmers Handle w/ right arm out to where the parking lot meets the road & left arm on the way back. GO HEAVY! If it’s raining do 30 Sec each arm inside.

Conditioning – “22 Min Cap”
10 RFT w/ Partner
20/16 Cal Ski
8 DBall/Bag Cleans 150/115#
12 Box Jump Overs 30/24″

WOD Notes: Goal is to get under the 22 min Cap. You need to sprint the ski each time & make sure transitions are fast between movements! You guys can all get under the cap, let’s go! Go lighter on the bag/ball to keep moving if necessary.

Assistance
a) 20 Hollow Rock + 20 Hollow Hold – 8 Sets
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

7/6/2026 – WOD

Strength
a) Front Squat – 1×8 @ 70%, 1×6 @ 75%, 3×5 @ 80%
b) One Arm DB High Pulls – 4×12 (each arm)
—Superset a/b every 3:30. Try not to leave more than 2 reps in the tank especially for the set of 5’s.

Conditioning
4 Rounds
12 Thrusters 115/75#  (RX+ = 135/95#)
12 C2B Pull-ups (RX+ = 6-8 Bar MU)
18/15 Cal Bike
—Rest 90 sec between rounds

WOD Notes: Goal is 1:45-2:30/Rd. Do not hold back on the bike! You should be trying to pedal faster than normal, since you have rest each round. C2B sub = Chin over bar, banded pu, or lat pulldown (pulley). 

Assistance
a) Weighted Plank: 8 Sets: 40 Sec on / 40 Sec off
b) EZ Bar Curls – 4×12

7/4/2026 – Happy 4th of July!

Conditioning
Buy In: 1,776 meter run together
177 Wall Balls 20/14# (10/9.5ft)
76 Burpees
50 Power Cleans 135/95#
76 T2B
177 Cal Row
Cash Out: 400m Sandbag Carry (together) 100/70#

WOD Notes: The run and the carry are the only movements where you work together. No goal or time cap on this. Just have fun & move at your own pace. Try to stay cool & hydrate.

7/2/2026 – WOD

Strength
a) Deadlift – 5×4 @ 80%+ (no touch n go)
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 4 min. Heavier than last wk for part (a)

Conditioning
5 RFT
50 Double Unders
10 Overhead Squats 135/95#
15/13 Cal Ski

WOD Notes: Goal is 9-14 minutes. DU sub = 75 singles or 100ft versa. OHS should be unbroken each round & use around 50% of max. You may sub front squats if OH mobility is limited.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12

7/1/2026 – WOD

Strength
Hang Clean + Front Squat + Jerk – 1 Set Every 90 Sec x 8 Sets
—Start @ 65% & build to a heavy set by the end.

Conditioning
12 Min AMRAP
3 Clean n Jerk 185/125#  (RX+ = 205/135#)
8 T2B  (RX+ = 10)
10/8 Cal Bike

WOD Notes: Goal is 7+ rounds. CnJ = 70% (should take about 20-25 Sec for 3 reps). T2B sub = T2R, hanging knee raises, or GHD SU. You may leave monitors running, but make sure to add 10/8 cals each round you’re on.

Assistance
a) GHD Sit-ups – 8×15 (weighted)
b) Face Pulls (Rope pulley) – 4×15

6/30/2026 – WOD

Strength
a) Bench Press – 5×3 (1 rep = pause 1″ above chest & pause 2nd rep on chest)
b) GHR (4×12), GHD Hip Ext (4×15), or Ham Sliders (4×15)
—Superset a/b every 3:30. Use around 75-80% for part (a). 6 total reps/set for part (a).

Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
40 GI Janes  (RX+ = 30 Burpee MU)
125 Yard Farmers Carry (heavy)

WOD Notes: Goal is sub 20 minutes. You should be able to run/walk with the sled & shouldn’t feel too heavy. Partner A will do 20 GI Janes, while Partner B does the FC. Mark a spot roughly 12 yards short of the old “Evoqua” sign for the sled drag. Pick a bar just above reach for GI Janes. You will switch once your done. FC: Men should be between 175-225#. Women = 100-150#. You may use the trap bars for the carry, KB/DB, or the Farmers handles. Should only need to put the weight down at the halfway point.

Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)

6/29/2026 – WOD

Strength
a) Box Squat – 6×2 @ 75-80% (heavier than last wk), 1xME @ 65% (12+ reps)
b) DB Pull-over – 4×12 (2 DB’s) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.

Conditioning
For Time
40/30/20/10 DB Snatches (increase by rd)
4/3/2/1 Lap OH DB Lunges
***25/20 Cal Row after each round

WOD Notes: Goal is 14-18 minutes. 1 Lap = 4 mats down + 4 mats back (2x24ft sections). Switch arms after each 24ft section. Snatches/Lunges are single arm. Alternate arms each rep for the snatches. DB Weights = M: 50/60/70/80#, F: 35/40/50/60#. If you struggle with a good OH position, you can lighter on use the same DB weight & hold in the front rack.

Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) EZ Bar Curls – 4×12

6/27/2026 – WOD

Conditioning
2 RFT w/ Partner
150/120 Cal Ski
10 Rope Climbs 15ft
100 Burpees (no jump)
40 Power Cleans (increase round 2)

WOD Notes: Goal is sub 45 minutes. You will work at the same time for the burpees. RC sub = climb 10-12ft, 2 up/downs, or 7 ring rows/RC. PC = M: 205/225#, F: 135/155#.

6/25/2026 – WOD

Strength
a) Deadlift – 5×6 @ 75-80% (no touch n go)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 4 min. Heavier than last wk for part (a)

Conditioning 
10 RFT
10 Wall Balls 30/20# to 10/9.5ft
8 T2B
30 Double Unders

WOD Notes: Goal is 12-16 minutes. WB should be unbroken! T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 50 Singles or 60ft versa. Transition fast between movements!

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12

6/24/2026 – WOD

Strength
a) Bulgarian Split Squats – 5×5 (each leg)
b) DB Lateral Raises – 5×8 (3 Sec eccentric)
—Superset a/b every 4 minutes. Barbell in the front rack for part (a).

Conditioning
For Time
800m Run 
10 Wall Walks
40 Russian KB Swings 88/70#
800m Run
40 Russian KB Swings 88/70#
10 Wall Walks
800m Run

WOD Notes: Goal is sub 20 minutes. 800m Run sub = 450ft versa. You could also bike 2k if you want, but not sure why you’d want to do that without a Doctors note. WW sub = 5 WW + 15 Burpees. Try to do the swings in 1-2 Sets each round.

Assistance
a) GHD Sit-ups – 5×25 (rest 60 sec between)
b) Face Pulls (Rope pulley) – 4×15