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8/11/2025 – WOD

Strength
a) Back Squat – 10/8/6/4/2 (start @ 70% & build – should be heavy for each set)
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3:30. Reach back as far as mobility allows for part (b).

Conditioning
For Time
250m Sled Drag (Forward) 100/70#
30 T2B
25 Push Press 135/95#  (RX+ = 155/105#)
150m Sled Drag (Backward) 100/70#
25 Push Press 135/95#  (RX+ = 155/150#)
30 T2B
250m Sled Drag (Forward) 100/70#

WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, weighted su/leg raises, v-ups. PP = 60% (should be able to do at least 5-8 reps at a time. 250m = fire hydrant and 150m = “Evoqua” sign.

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep)

8/9/2025 – WOD

Conditioning
10 RFT w/ Partner
24/20 Cal Ski
12 GI Janes
8 Squat Clean + Front Squat (increase after round 5)

WOD Notes: Goal is sub 35 minutes. The entire WOD is “you go, I go”. Pick a bar that is just above your reach if you can do a strict pull-up. RX: M = 185/215/ F = 125/145# (60/70%). 

8/7/2025 – WOD

Strength
a) Bulgarian Split Squats – 1×10, 1×8, 1×6, 2×4 each leg (heavy for each set)
b) DB Bent-over Rows – 5×10 each arm
—Superset a/b every 3:30. Hold barbell in front rack for part (a)

Conditioning
For Time
150 Double Unders  (Sub: 300ft Versa Climber)
4 Rope Climbs 15ft
75 Wall Balls 20/14# to 10/9ft  (RX+ = 30/20#)
4 Rope Climbs 15ft
150 Double Unders

WOD Notes: Goal is 10-14 minutes. RC sub = 5 strict up/downs (no ring rows b/c of the bent-over rows for strength). Try to use arms only instead of popping hips & squatting up. WB should be done in sets of 10 minimum with little rest.

Assistance
L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)

8/6/2025 – WOD

Strength
a) 2 Position Clean – Floor + Hang x 10 Sets (start @ 70% & build to heavy set)
b) DB Strict Press – 5×10
—Every 3:30 do 2 sets of cleans + 1 set of strict press. Squat at least one rep for part (a).

Conditioning
4 Min AMRAP
15 Hang Power Clean 185/125#
20/16 Cal Row
Max Wall Walks
—Rest 1 minute
4 Min AMRAP
20/16 Cal Row
7 Wall Walks
Max Hang Power Cleans 185/125#
—Rest 1 minute
4 Min AMRAP
7 Wall Walks
15 Hang Power Cleans 185/125#
Max Cal Row

WOD Notes: Goal is to have 1:30-2 minutes at the end of each set to get max reps. WW sub = 4-5 WW or 8 Shoulder taps/WW. HPC = 65%. Should be able to do the 15 reps in 2 sets. Score = total reps.

Assistance
a) GHD Sit-ups – 10×12 (weighted)  -rest 30 Sec between
b) DB Reverse Flies – 4×15

8/5/2025 – WOD

Strength
a) Bench Press (specialty bar – pause) – 5×3 @ 80%+, 1xME @ 65% (12+ reps)
b) GHR – 4×12 or Hamstring Sliders – 4×15 (advanced = banded)
—Superset a/b every 3:30. Use axle, multi-grip, yukon, or spider bar.

Conditioning
15 Min AMRAP
250m Run
12 T2B
8 Deadlifts 275/185#

WOD Notes: Goal is 6+ rds. T2B sub = T2R, hanging knee raises, weighted sit-ups, or v-ups. DL = 55-57% (should be able to touch n go all of them or do them in 2 sets). Run sub = 650m bike.

Assistance
a) 45 Sec Russian Twists (weighted) + 45 Sec Hollow Rocks x 4 Sets
b) DB Lateral Raises – 5×12

8/4/2025 – WOD

Strength
a) Back Squat – 5×3 (3 Sec pause) @ 80%+, 1xME @ 65% (10+ reps)
b) DB Pull-over (1 DB) – 5×8 (heavy – 5 Sec eccentric)
—Superset a/b every 3:30. Reach back as far as mobility allows for part (b).

Conditioning “20 Min Cap”
4 RFT
25/20 Cal Bike
100 Yard Sandbag Bear Hug Carry 125/90#
12 One Arm Devil Press 70/50#

WOD Notes: Goal is to get under the 20 min cap. Carry should be unbroken (across the street to far curb & back). If you need to carry it on your shoulder use a heavier bag. Use a heavier DB than you normally use for (2) arm devil presses. You may let the monitor run, so you don’t have to reset it.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep)

8/2/2025 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 115/70#
30 Power Snatches 135/95#
40 C2B Pull-ups (RX+ = 24 Bar MU)
30 Thrusters 135/95#

WOD Notes: Goal is 27-35 minutes. Sled Drag should be pretty light to where you can run most of it. If you need to use different weights for the barbell movements you can. Snatches should be quick singles or touch n go 3 reps at a time. Thrusters should be done in 3×5 or maybe 8/7. C2B Sub = chin over bar pu or lat pulldown (pulley).

7/31/2025 – WOD

Strength
a) Bulgarian Split Squats – 5×5 each leg (heavier than last WK)
b) DB Bent-over Rows – 5×8 each arm (heavier than last WK)
—Superset a/b every 3:30. Hold barbell in front rack for part (a)

Conditioning
10 Min AMRAP
15/12 Cal Ski
5 Dball Over Shoulder 125/90#
—Rest 1 minute
3 Min AMRAP of Double Unders

WOD Notes: Goal is 5+ rounds. Dball/bag should feel kinda light to where you can keep moving. Reset monitors after each round. DU sub = Versa climber, Singles, or max Cal bike

Assistance
L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)

7/30/2025 – WOD

Strength
a) 2 Position Clean – Hang + Floor x 10 Sets (start @ 70% & build to heavy set)
b) DB Strict Press – 5×6 (5 Sec Eccentric) – heavier than last wk
—Every 3:30 do 2 sets of cleans + 1 set of strict press. Squat at least one rep for part (a).

Conditioning
3 RFT
15 Power Clean 135/95#  (RX+ = 155/105#)
15 Push Jerks 135/95#
20 T2B
400m Run

WOD Notes: Goal is 15-18 minutes. PC / PJ should be light (50%), to where you can touch n go a bunch of the cleans or do very quick singles. Jerks should be done in 1-2 sets. T2B sub = T2R, hanging knee raises, or weighted sit-ups.

Assistance
a) GHD Sit-ups – 12×10 (weighted)  -rest 30 Sec between
b) One Arm High Pulls – 4×10 each arm

7/29/2025 – WOD

Strength
a) Bench Press (specialty bar – pause) – 5×4 @ 80%+, 1xME @ 65% (12+ reps)
b) Single Leg RDL (2 DB’s / KB’s) – 5×7 (each leg – heavy)
—Superset a/b every 3:30. Use axle, multi-grip, yukon, or spider bar. If you need to rest the back foot on (2) bumper plates for support that’s fine. Try to do at least 2 heavy sets for part (b). The 7th rep should feel difficult! Touch KB/Db’s to the floor for balance.

Conditioning
5 RFT
18/15 Cal Row
12 DB Bicep Curls (heavy)
9 Burpee Box Jump Overs (extra push-up each rep) 24/20″

WOD Notes: Goal is 14-18 minutes. Try not to use your hips for the bicep curls & stay strict. The 12th rep should get difficult each round. For the BBJO, you will do an extra push-up each rep (should be strict). Try to jump on a lower box if necessary & avoid stepping.

Assistance
a) 30 Sec Russian Twists (weighted) + 30 Sec Hollow Rocks x 5 Sets
b) DB Lateral Raises – 5×10