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3/2/2026 – WOD

Strength
a) RDL – 5×8 @ 65-70%
b) Bench Press – 5×6 (pause each rep) @ 75%, 1XME @ 65% (pause: 8+ reps)
—Superset a/b every 3:30. You need a barbell for both parts. Try to partner up to save time on cleanup. 

Conditioning
6 Rounds (interval)
12 Single Arm Hang DB Snatches (6R + 6L) – increase every 2 rounds
12 T2B
12/10 Cal Bike  (RX+ = 15/12)
—Rest 1 minute between rounds

WOD Notes: Goal is 1:30-2 minute rounds. DB = M: 60/70/80#, W: 40/50/60#. Do all 6 reps before switching arms. T2B sub = T2R, hanging knee ups, or v-ups. SPRINT the bike (90%+ effort!) Score = total time (includes 5 min of rest).

Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)

2/28/2026 – WOD

Conditioning
3 RFT w/ Partner
30 Power Cleans (increase each round)
250 Double Unders
40 GI Janes
***1000ft Versa Climber at some point during the WOD

WOD Notes: Goal is sub 35 minutes. PC = M: 155/185/205#, F: 105/125/135# (55/65/75%). DU sub = 200 singles, 75 plate hops or jumping jacks. The entire WOD is “you go, I go”.

2/26/2026 – WOD

Strength
a) Push Press – 18 Min to Find a Heavy 5, 3, 1 Rep. 
b) Strict Pull-ups (wide grip) – 5×8
—Superset a/b as needed. 18 Min clock

Conditioning
For Time
6-12-18-24-30 Cal Row
3-6-9-12-15 Push Jerks (decrease every 2 rounds)
***1 Rope Climb 20ft after each round

WOD Notes: Goal is 12-16 minutes. Girls will row the same cals. PJ = M: 225/185/135#, F: 145/125/95#. Round 1 & 2 = heavy weight, Round 3 & 4 = middle weight, Round 5 = light weight. Use 75/65/55%. RC sub = climb 12-15ft or 10 Ring Rows.

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Front Raises– 5×10 (heavy)

2/25/2026 – WOD

Strength
a) Hex Bar Deadlift – Find a Heavy Single or 5×8 @ 70-75% (no touch n go)
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. Handles should be down for part (a).

Conditioning
4 RFT
5 Wall Walks
6 Laps One Arm Farmers Carry (heavy)
20/16 Cal Bike

WOD Notes: Goal is 11-15 minutes. WW sub = 40 shoulder taps (elevate feet on a box in a pike) or you do a combo of WW & ST. 1 Lap = 5 mats. Do 3 in a row with one arm before switching. It should be heavy for 3 Laps in a row! Reset monitors after each round.

Assistance
a) GHD Sit-ups – 5×25 (rest 60 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10 (heavy every set – palms up)

2/24/2026 – WOD

Strength
a) Bench Press – Find a heavy single + 3xME @ 70% (10+ reps)
b) Hamstring Work – GHR or Hip Extensions: 4×12 (slow tempo & use weight)
—Superset a/b as needed. 18 Min to get this work done.

Conditioning
8 RFT
12/10 Cal Ski
8 Box Jump Overs 30/24″
4 Dball/Sandbag Over Shoulder 150/115#

WOD Notes: Goal is 12-16 minutes. BJO should be higher than normal (no step-ups allowed unless you physically can’t jump). Use a lower box or stack plates if necessary. Dball/sandbag should be heavy!

Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 5 Sets
b) DB Skull Crushers – 4×12

2/23/2026 – WOD

Strength
a) Back Squat – 1×8 @ 50%, 1×5 @ 70%, 2×3 @ 80-85%, 3×1 @ 90%+
b) DB Pull-over (2 DB’s) – 4×12
—20 Min Clock to get this work done. Superset a/b as needed. Work up to a heavy single for part (a) & go for a new max if you feel strong.

Conditioning
1-10 Reps of:
Hang Squat Cleans 155/105#
Bar Facing Burpees
***25 T2B at the start of the WOD, start of round 5 & start of round 9.

WOD Notes: Goal is 9-14 minutes. HSC = 60% of 1 RM (should be able to go unbroken through round 8, but get challenging). No reason not to jump over the bar if you physically can! You may cut back to 20 T2B if 25 is going to take longer than 90 Sec. T2B sub = T2R, hanging knee raises, or v-ups.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 4×12 (heavy)

2/21/2026 – WOD

Conditioning
4 RFT w/ Partner
80/60 Cal Bike
40 DB Snatches (M: 70/90#, F: 50/60#)
30 C2B Pull-ups
30 Push Presses (M: 165/185#, F: 110/125#)

WOD Notes: Goal is sub 35 minutes. Increase weight after round 2 for the DB Snatches & PP. You don’t have to alternate each rep for snatches. C2B sub = chin over bar & banded pull-ups. PP = 65/72% (you should be able to do them in 2 sets each / barbell). 

2/20/2026 – WOD

Strength
a) Box Squats (just below parallel) – 10×3 @ 75-85%
b) Bench Press – 10×3 @ 80%+, 2xME @ 60% (10+ reps)
c) GHD Hip Extensions – 5×12 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 5×20 (rest 2 min between)

Conditioning
5 Rounds (zone 2 intensity)
200ft Versa climber 
10 DB Strict Press (heavy) – 60/35#’s

WOD Notes: Goal is to keep HR in the low to mid 100’s, so no need to push the intensity on the versa. Strict Press should feel like a 10 rep max each round, so go heavy.

2/19/2026 – WOD

Strength
a) Walking Front Rack Lunges – 5x30ft (should be between 10-12 steps)
b) Strict Pull-ups (normal) – Find a max weighted pull-up if you didn’t last week, then 4×10
—Superset a/b as needed. 18 Min Clock to get this done. Build to a heavy set for part (a).

Conditioning
30-40-50 Reps of:
Wall Balls 20/14# to 10ft  (RX+ = 30/20#)
Cal Row (Women = 25-35-40)
***100 Double Unders after each round

WOD Notes: Goal is sub 20 minutes. Yes – this is a lot of wall balls, since we haven’t done a lot of squats this week besides Mondays strength. WB should be done in 1-3 sets for the round of 30/40 & 4-5 sets for the round of 50. DU sub = 150 singles, 50-75 DU, or 200ft versa. 

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Skull Crushers – 5×12 (heavy)

2/18/2026 – WOD

Strength – “Wk 7″
a) Deadlift – 1×5 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) Dips (bar/ring) – 4×12 (Use a weight or band if necessary)
c) Tib Raises – 4×12 (Tib bar), 4×15 (use Wall)
—20 Min to get this work done. Superset a/b/c as needed. Find a heavy single for part (a) & go for a PR if you feel strong.

Conditioning
18 Min AMRAP w/ Partner
2 (20/16 Cal Ski + 4 Laps Backwards Sled Drag 160/115#)
50 Russian KB Swings 88/70# 
––Partner A holds a handstand while Partner B does KB Swings (minimum 30 Sec)

WOD Notes: Goal is 4+ rounds. Partner A skis, while Partner B does the backwards sled drag. Try to go HEAVY (should be a fast walk). Partner A will KB swing, while Partner B holds a handstand against the wall. HS hold = elevate feet on a bench/box in pike position. KB Swings should be 25 reps unbroken (finish each rep by squeezing your butt & locking out legs).

Assistance
a) GHD Sit-ups – 12×10 (rest 30 sec between)
b) Seated DB Bicep Curls (slight incline) – 4×12 (heavy every set – palms up)