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12/23/2025 – WOD

Strength
a) Deadlift – 10/8/6/4/2 – Start @ 70% for 10 & add a little weight each set.
b) Bench Press (use 3″ board) – 5×2 @ 85%+ (pause each rep), 2XME @ 65% (10+ – no board)
—22 Min to get this work done (make warm-up quick, but get shoulders warm). Partner up with someone to save time on clean-up. No touch n go for part (a).

Conditioning
15 Min AMRAP w/ Partner
60/50 Cal Row
10 Wall Walks  (RX+ = 12)
30 Box Jump Overs 30/24″

WOD Notes: Goal is 3 rounds. You will stay together for the row & alternate “you go, I go”. Once you’re done with the row, you will split up. Partner A does 5 WW while partner B does 15 BJO. Switch when you’re done. BJO should be higher than normal if possible. WW sub = 8 shoulder taps/WW.

Assistance
a) Hollow Rocks – 45 Sec on / 45 Sec off x 7 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

12/22/2025 – WOD

Strength
a) Back Squat – 5×6 @ 75%+ (build to a heavy set of 6)
b) DB Bicep Curls – 5×10
c) DB Skull Crushers – 5×10 (lay down on bench w/ 2 DBs)
—Superset a/b every 3:30. You will use slightly lighter DB’s for part (c).

Conditioning
14 Min AMRAP Ladder
10-20-30-40-50-60-70-80…Double Unders
1-2-3-4-5-6-7-8…Laps Bear Hug Carry 150/115#
***10/8 Cal Bike after each round

WOD Notes: Goal is to get to the round of 70-7-10/8 cals. 1 Lap = 5 mats for the sandbag carry. Try to bear hug carry since no other movements should blow up your low back. DU sub = 1.5x singles, plate hops, or 2x feet versa climber. 

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

12/20/2025 – WOD

Conditioning
3 RFT w Partner
30 Power Snatches (increase by Rd)
6 Rope Climbs 15ft (sub: 5 strict pu/rc)
40 Front Rack Lunges (increase by Rd)
60 Lateral Burpees over Bar

WOD Notes: Goal is sub 40 minutes. PS = M: 145/155/165#, W: 100/105/110#. FRL = M: 155/165/175#, F: 105/110/125#. Lunges should be a little heavier than the snatches each rd. You will work at the same time for the burpees.

12/18/2025 – WOD

Strength
a) RDL – 5×5 @ 70-75% (heavier than last week)
b) DB Strict Press – 5×8 (pause & control eccentric)
—Superset a/b every 4 min. Barbell stays off the floor for all 5 reps with a slight knee bend. Reps start at the top of the deadlift, so when you pick it up off the floor that’s still “0”.

Conditioning
10 Min AMRAP Ladder
2-4-6-8-10-12-14-16…Reps of:
Burpees (no jump)
Front Squats 155/105# (50%)
***30 Double Unders to start each round

WOD Notes: Goal is to finish the round of 30/14/14. Make sure feet are under you when you stand tall from the burpee. Front Squats should be unbroken for as long as possible. DU sub = 15 DU, 50 singles, 20 plate hops, or 60ft versa.

Assistance
a) L-SIt/Tuck: 30 Sec on / 90 Sec off x 6 Sets
b) DB Seal Rows – 4×12 (heavy)

12/17/2025 – WOD

Strength
Power Clean + Hang Sq Clean + Jerk: 1 Set Every 1:30 x 8 Sets
—Start @ 65% & build to a heavy set. If you have issues that prevent you from squatting, power clean both reps.

Conditioning – “20 Minutes”
Every 5 Min x 4 Sets 
30/24 Cal Bike
15 T2B  (RX+ = 20)
15/12/9/6 Clean n Jerks (increase by rd)

WOD Notes: This format is very similar to last Wednesdays WOD. The goal is to finish the work in each  5 minute window & have a little bit of rest. The reps will go down on the CnJ by round, but weight increases. Bike ideally should take less than 2 minutes. T2B sub = T2R, hanging knee raises, or v-ups. CnJ = M: 135/155/175/195#, F: 95/105/115/135#. Start @ 50% of CnJ & increase 5% by rd.

Assistance
a) GHD Sit-ups – 6×20 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

12/16/2025 – WOD

Strength
a) Bench Press (use 3″ bench board) – 5×3 @ 85%+ (pause each rep), 2XME @ 65% (10+ – no board)
b) One Arm Farmers Carry (use straps) – 3×30 Sec (each arm) – Heavier than last WK!
c) TIb Raises – 3×15 (Tib bar) or 4×20 (against wall)
—20 Min to get this work done (make warm-up quick, but get shoulders warm). Superset a/b/c as needed. You should be needing to put the weight down at the :30 sec mark for part (b). You can knock out the December Challenge today & record your weight on the whiteboard.

Conditioning
18 Min AMRAP w/ Partner (interval)
8 Hang DB Snatches (2) 60/40#
10 Box Jump Overs 24/20″
12/10 Cal Ski SPRINT

WOD Notes: Goal Is 10+ rds (5 each). Partner A will do one round while Partner B rests (switch & repeat for 18 min). Try to go a little heavier on the Hang DB Snatches, since it’s only 8 reps & you have rest. Stay low on the BJO’s. SPRINT the ski!

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

12/15/2025 – WOD

Strength
a) Bulgarian Split Squats – 5×5 each leg (build to a heavy set of 5)
b) DB Bicep Curls – 5×8
c) DB Skull Crushers – 5×8 (lay down on bench w/ 2 DBs)
—Superset a/b every 3:30. Hold barbell in the front rack is preferred or hold Db’s at your side. You will use slightly lighter DB’s for part (c).

Conditioning
7 RFT
15/13 Cal Row
3 Wall Walks  (RX+ = 4)
5 Dball/Bag Over Shoulder 150/115#

WOD Notes: Goal is 13-17 minutes. WW sub = 8 shoulder taps/WW. Sandbag should be heavy & challenging for 5 reps each rd.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

12/13/2025 – WOD

Conditioning
3 RFT w/ Partner
4 (10 GI Janes + 10 Lap Shuttle Run)
60 Weighted Sit-ups (25/10# DB behind head)
30 Squat Cleans (increase by Rd)

WOD Notes: Goal is 27-35 minutes. SC = M: 155/175/195#, F: 105/115/135#. Start @ 55% & increase by 5% by Rd. Partner A will GI Jane while Partner B does the shuttle runs. 1 Lap = 5 Mats (sub = bike 10 cals). Break up the work as needed on the SC.

12/11/2025 – WOD

Strength
a) RDL – 5×6 @ 65-70% (heavier than last week)
b) DB Lateral Raises – 4×12 (pause & control eccentric)
—Superset a/b every 4 min. Barbell stays off the floor for all 6 reps with a slight knee bend. Reps start at the top of the deadlift, so when you pick it up off the floor that’s still “0”.

Conditioning
8 RFT
10/9 Cal Ski
1 Rope Climb 15ft
12 Goblet Squats 90/60#  (RX+ = 100/70#)

WOD Notes: Goal is 13-16 minutes. Reset the monitor each rd. RC sub = climb 10-12ft, 7 RR, or 1 strict up/down. You will hold the DB vertically in the front rack for the goblet squats. They should be unbroken & challenging towards the end. Keep the DB close to you & tighten up your mid back.

Assistance
a) L-SIt/Tuck: 30 Sec on / 90 Sec off x 6 Sets
b) DB Seal Rows – 4×10 (heavy)

12/10/2025 – WOD

Strength
Snatch – Power Snatch + Full Snatch + OHS (2 Sec Pause)
—1 Set Every 90 Sec x 8 Sets. Build to a heavy set & start @ 65%. You may power snatch both reps if you lack the OH mobility to get deep in the bottom of the OHS (do your best to get as low as you can for the OHS). You may clean if you’d like & just front squat at the end.

Conditioning – “20 Minutes”
Every 5 Minutes x 4 Sets
40/32 Cal Row
100 Double Unders
15 Push Jerks (increase each rd)

WOD Notes: Goal is to be able to finish the work in each 5 minute window (won’t be easy) & get at least 30 secs of rest. You need to be off the rower by the 2:30-2:45 mark. DU sub = 50-75 DU, 150 singles, 75 plate hops, or 200ft versa. PJ = M: 155/175/195/215#, F: 105/115/130/145#. Start @ 55% & add 5%/Rd. You should be able to go unbroken round 1. Rounds 2-4 you should plan to break up 1-2x. 

Assistance
a) GHD Sit-ups – 6×18 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15