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5/11/2026 – WOD

Strength “Week 6”
a) Back Squat – 5×2 @ 80-90% (1 Sec Pause + 1 Normal), 1 ME @ 70% (10+)
b) DB Pull-over – 5×12 (2 DB’s)
—Superset a/b every 3:30. Heavier than last WK for part a. We will test next week for a max unless you feel strong today go for it.

Conditioning
10 RFT
10/8 Cal Bike
8 T2B  (RX+ = 10)
6 Double DB Snatches (2) 50/35’s#  (RX+ = 55/45#)

WOD Notes: Goal is 13-18 minutes. You don’t have to reset monitors, but make sure to bike 10 or 8 cals each round. So you may finish over 100 or 80 cals at the end. T2B sub = T2R, v-ups, or knee ups. Snatches should be a little heavier than normal since its only 6. 

Assistance 
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) Single Arm DB Bent-over Rows – 5×12 (each arm)

5/9/2026 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Ski
4 Rope Climbs 18ft
10 Rounds of “Macho Man”

WOD Notes: Goal is sub 30 minutes. 1 Round of Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks. M = 135/155/175/195#, F = 95/105/115/135#. Start @ 50% and increase 5% by round. RC sub = 7 ring rows or 2 up/downs.

5/7/2026 – WOD

Strength – “Week 5″
a) Deadlift – 5×2 (no pause) @ 85-90%, 1xME @ 70% (10+ Reps)
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. Use a little heavier than last week for part (a).

Conditioning
5 RFT
8 Dball/Sandbag Over Shoulder 125/90#
12 C2B Pull-ups  (RX+ = 15 or 6-8 bar mu)
150m Sled Drag 90/60#

WOD Notes: Goal is 14-18 minutes. Dball/sandbag should be a little lighter than normal. Sled Drag: ODD RD = Forward, EVEN RD = Backwards. You should be able to alternate between run/walk. C2B sub = Chin over bar, banded pu, or lat pulldown (machine pulley). 

Assistance
a) L-Sit/Tuck (parallettes) – 5×20 tap overs (KB)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)

5/6/2026 – WOD

Strength
Clean n Jerk – 1 Set Every 1:15 x 8 @ 65%-90%+
—Build to a heavy single & go for a PR if you feel good. Squat clean if necessary.

Conditioning
18 Min AMRAP w/ Partner (interval)
8 Push Press (increase every 2 rounds)
40 Double Unders
12/10 Cal Row (Damper 10)

WOD Notes: Goal is 12 rounds (6 each). Partner A will do the entire round while Partner B rests, switch & repeat for 18 min. PP = M: 165/175/185#, F: 110/115/125#. Start @ 65% of PP & increase 5% by round. Should be able to go unbroken, but get difficult especially the 3rd bar. DU sub = 60 singles, or 80ft versa. Damper is set at 10, since it’s a short burst & I want you to push the row & focus on feeling that tension with more drag.

Assistance
a) GHD Sit-ups – 12×10 (rest 30 sec between)
b) Dips (bar/ring) – 5×12 (weighted or banded)

5/5/2026 – WOD

Strength – “Week 5”
a) Bench Press (pause – close grip) – 5×5 @ 70-75%, 2×1 @ 90%+.
b) BB Good Mornings (pause) – 5×6 (pause each rep for 3 sec)
—Superset a/b every 3:30. Pause each rep for part (a) & (b). Make sure to reach hips back as you hinge f(orward (keeping spine neutral) for part (b).

Conditioning – “20 Min Cap”
4 RFT
100 Yard Farmers Carry 100/70# (2 DB’s/KB’s/farmers handles)
250m Run
20 T2B  (RX+ = 25)
20 Burpees to Target (RX+ = 25)

WOD Notes: Goal is to get under the 20 min cap. Try to get heavy on the FC, shouldn’t be light to where you’re running. T2B sub = T2R, hanging knee raises, or v-ups. Pick a bar just above height for burpees.

Assistance
a) Hollow Rocks – 8 Sets: 45 Sec on / 45 Sec off
b) Cable Reverse Flies (standing) – 4×12 (slow eccentric)

5/4/2026 – WOD

Strength – “Week 5”
a) Back Squat – 5×3 @ 80-90% (1 Sec Pause, 5 Sec Tempo, 1 Normal), 1 ME @ 70% (10+)
b) DB Pull-over – 5×10 (2 DB’s)
—Superset a/b every 3:30. Heavier than last WK for part a.

Conditioning
100/80 Cal Bike For Time
***Every 1:30, starting at 0:00, do 10 One Arm DB Hang Snatches 70/50#

WOD Notes: Goal is 10-15 minutes. WOD starts with 10 one arm snatches. You may do all 5 reps with one arm before switching. Make sure to lock out each rep with DB overhead.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Single Arm DB Bent-over Rows – 5×8 (each arm)

5/2/2026 – WOD

Conditioning
3 RFT w/ Partner
250m Sled Drag 135/90#
20 Power Snatches (M: 135/155/175#, F: 95/105/115#)
40 Thrusters (M: 115/135/155#, F: 75/95/105#)
40 C2B Pull-ups (RX+ = 24 Bar MU)
—After round 3: Finish with another 250m Sled Drag 135/90#

WOD Notes: Goal is sub 35 minutes. ODD rounds on the sled drag = Backwards & EVEN rounds = Forward. You may use the same weight for the snatches/thrusters if necessary. Start @ 65% for your PS & increase 5% by round. C2B Sub = Chin over bar, banded pu, or lat pulldown (pulley).

4/30/2026 – WOD

Strength – “Week 4″
a) Deadlift – 5×3 (pause 1/3 reps) @ 80-90%, 1xME @ 70% (10+ Reps)
b) Seated DB Strict Press – 5×6 (5 Sec Eccentric)
—Superset a/b every 3:30. For part (a), pause for a sec after the bar gets off the ground for rep #1 (5-10# heavier than last WK).

Conditioning
For Time
48ft DB Walking Lunges 70/50# (2 DB’s)
30 T2B
50/40 Cal Row
48ft DB Walking Lunges 70/50# (2 DB’s)
50/40 Cal Row
30 T2B
48ft DB Walking Lunges 70/50# (2 DB’s)

WOD Notes: Goal is 10-14 minutes. Lunges are 8 total mats (4 down + 4 back). You may hold DB’s at your sides or on your shoulders. T2B sub = T2R, hanging knee raises, GHD SU, or v-ups.

Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 sec between)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)

4/29/2026 – WOD

Strength
Clean: Floor + Hang + Jerk. 1 Set Every 90 Sec x 8 @ 65%-80%
—Build to a heavy set. Try to hang on without dropping bar for the complex.

Conditioning
15 Min AMRAP
3-6-9-12-15-18-21 Cal Ski
1-2-3-4-5-6-7 Wall Walks
***6 Cleans 185/125# after each round. ODD Rds = Power. EVEN Rds = Hang Power. RX+ = 205/135#

WOD Notes: Goal is to get to the round of 21/7/6. WW sub = 8 shoulder taps/WW. Cleans = 70%. Keep climbing the ladder if you finish the last round. 

Assistance
a) GHD Sit-ups – 1×50, 1×40, 1×30 (rest 90 sec between)
b) Dips (bar/ring) – 5×12 (weighted or banded)

4/28/2026 – WOD

Strength – “Week 4”
a) Bench Press (pause) – 6×2 @ 85-90%, 2xME @ 70% (10+ reps)
b) BB Good Mornings (pause) – 5×7 (build to a heavy 7 rep)
—Superset a/b every 3:30. Pause each rep for part (a) & (b) & go heavier for both parts. Make sure to reach hips back as you hinge f(orward (keeping spine neutral) for part (b).

Conditioning
3 RFT
30/25 Cal Bike
100 Yard Single Arm Farmers Carry (50R + 50L) – Heavy!
20 Burpee Box Jump Overs 24/20″  (RX+ = 25)

WOD Notes: Goal is 15-19 minutes. The FC should be heavy to where you need a few extra secs at the curb before you switch arms. RX would be 155/115#. If there aren’t enough Farmers handles use the heavy DB’s or switch the order so that you can share. I put the BBJO last so that you could push the pace on them to finish the WOD.

Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 4×10 (slow eccentric)