Category Archives: WOD

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)

2/17/2026 – WOD

Strength
Clean n Jerk – 1 EMOM x 12 Sets
—Start at 60% & build to a heavy single. Take extra rest at the end of EMOM if necessary!

Conditioning
“Open WOD 13.4” – 7 Min AMRAP – Compare to:  2/15/17
3 Clean n Jerks 135/95#
3 T2B
6 Clean n Jerks 135/95#
6 T2B
9 Clean n Jerks 135/95#
9 T2B
***Continue Pattern for the remaining 7 minutes. 
—REST 3 MINUTES then:
Run 1200m For Time or Pick Machine (row/ski/bike – 2400m) or 700ft versa climber

WOD Notes: Goal is to get into the round of 15 & beyond. T2B sub = T2R, hanging knee raises, or v-ups. You don’t have to squat the cleans.

Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 5 Sets
b) 8 (DB Lateral Raise + DB Front Raise) x 5 Sets

2/16/2026 – WOD

Strength – “Wk 7″
a) Back Squat – 3×5 @ 82%+, 2×3 @ 85%, 2×2 @ 90%
b) DB Pull-over (1 DB) – 5×10
—20 Min Clock to get this work done. Superset a/b as needed. Hold off on a heavy single today unless you feel strong.

Conditioning
10 RFT
5 Devil Press 50/35# DB’s
10/8 Cal Bike

WOD Notes: Goal is sub 15 minutes. You don’t have to reset the monitors each rd, so you won’t need chips or chalk to count. 

Assistance
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)

2/14/2026 – Happy Valentines Day!

Conditioning
4 RFT w/ Partner
200 Double Unders
50 Weighted Sit-ups
50 HR Push-ups
6 Barbell Complex (increase each rd)

WOD Notes: Goal is sub 35 minutes. You will work at the same time for DU & Sit-ups. DU sub = 50-75 DU, 150 singles each, or 200ft versa. 1 BB Complex = 6 DL + 4 Hang Power Clean + 4 Front Squat. Partner A will do the entire BB complex, while Partner B rests. Goal is to do the entire complex without dropping the bar. RX – M: 155/175/195/205#, F: 105/115/125/135#. Use around 50-70% of FS for barbell weight. Anchor feet for the sit-ups & hold DB behind head for advanced or go heavier and hold on your chest. The goal is to do 25 reps in a row without stopping. Break up push-ups into sets of 5-10 depending on your ability level.

2/13/2026 – WOD

Strength
a) Box Squats (just below parallel) – 6×5 @ 75-80% (heavier than last wk’s 6 reps)
b) Bench Press – 6×5 @ 80%+, 1xME @ 60% (10+ reps)
c) GHD Hip Extensions – 5×10 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 5×25 (rest 2 min between)

Conditioning
Versa Climber – 5x200ft Sprints
—Rest 2 minutes between each set

WOD Notes: Goal is to finish under 75 sec each set.

2/12/2026 – WOD

Strength – “Wk 6”
a) Reverse Front Rack Lunges (no deficit) – 1×12, 1×10, 1×8, 2×6  (Do all reps w/ one leg before switching)
b) Strict Pull-ups (supinated) – 2×8, 2×6, 1×4, 1×1 (work up to a max weighted pull-up at the end)
—Superset a/b every 3:30. Try to make each set challenging for each rep range.

Conditioning
4 RFT
25/20 Cal Bike
5 Wall Walks
2 Rope Climbs 18ft
6 Laps Sandbag Bear Hug Carry 150/115#

WOD Notes: Goal is 16-20 minutes. WW sub = 2-3 WW + 8 shoulder taps/WW (advanced = pike). RC sub = climb 12-15ft or 15 RR. 1 Lap = 5 Mats. 

Assistance
a) L-Sit/Tuck (pegboard) – 8×20 Sec (rest 30 sec between)
b) DB Skull Crushers – 5×10 (heavy)

2/11/2026 – WOD

Strength – “Wk 6”
a) Deadlift – 3×5 @ 82%+, 2×3 @ 85%, 2×2 @ 90% 1×1 @ 95%+
b) Dips (bar/ring) – 5×6 (5 Sec eccentric – Use a weight or band if necessary)
c) Tib Raises – 4×12 (Tib bar), 4×15 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Use heavier weights for part (a).

Conditioning
For Time
20 DB Hang Cleans 60/40#’s  (RX+ = 70/50#)
30 Box Jump Overs 30/24″
40/32 Cal Ski
20 DB Hang Cleans 60/40#’s 
40/32 Cal Ski
30 Box Jump Overs 30/24″
20 DB Hang Cleans 60/40#’s

WOD Notes: Goal is 11-15 minutes. DB Hang Cleans should be done in 1-2 sets & be challenging. BJO sub = jump to a lower box or stack of plates (no stepping unless you have Dr. Note). 

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

2/10/2026 – WOD

Strength – “Wk 6”
2 Position Clean + Split Jerk
—Floor + Hang. One set every 2 min x 8 Sets. Start @ 65% & build to a heavier set than last wk if possible. Squat the cleans as needed when it gets heavier.

Conditioning
For Time
30-40-50 Cal Row
20-25-30 T2B
15-20-25 Push Jerks (decrease weight each rd)

WOD Notes: Goal is 15-19 minutes. PJ = M: 205/155/135#, F: 135/105/95#. 70/55/45% by Rd. Each barbell should take 2-3 sets. Try to organize weights on the bar so its easy to unload each rd. T2B sub = T2R, hanging knee raises, or v-ups. RD 1 = 30/20/15, RD 2 = 40/25/20…etc. Womens cals = 25/33/42.

Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 4 Sets
b) 10 (DB Lateral Raise + DB Front Raise) x 4 Sets

2/9/2026 – WOD

Strength – “Wk 6″
a) Back Squat – 1×8 @ 65%, 2×5 @ 82%+, 2×3 @ 85%, 2×2 @ 90% 1×1 @ 95%+
b) Straight Arm Pull-down (pulley) – 5×8 (5 sec eccentric each rep)
—20 Min Clock to get this work done. Superset a/b as needed. Go a little heavier than last wk for each set. The 1×8 set is meant to be a warm-up to get you ready for your working sets.

Conditioning
“Open WOD 13.1″ – 17 Min AMRAP
40 Burpees (to target)
30 Snatches 75/45#
30 Burpees (to target)
30 Snatches 135/75#
20 Burpees (to target)
30 Snatches 165/100#
10 Burpees (to target)
***Max Snatches 210/120# in remaining time

WOD Notes: Goal is to get 15+ reps on the 3rd barbell. Pick a pull-up bar that’s above your reach. The official standard was 6″ above your reach, but don’t worry about being exact. The first barbell should be super light (40%) to where you can no brush them & do at least 10 reps at a time. The 2nd barbell should still be pretty light (60%) to where you can do quick singles or do 3-5 touch n go at a time. The 3rd barbell should be (70%) & will force you to focus on each rep. Take your time & work on your form. Men 55+ = womens Rx weights & Women 55+ = 35/55/75/90#.

Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) BB Bent-over Rows (supinated) – 5×12 (heavy)

2/7/2026 – WOD

Conditioning
For Time w/ Partner
100/80 Cal Ski
30 Clusters 155/105#
40 Shuttle Runs
100/80 Cal Ski
40 Shuttle Runs
30 Clusters 175/115#
100/80 Cal Ski

WOD Notes: Goal is 27-33 minutes. Clusters should be 60/70% of Push Press by round. 1 Lap = 5 Mats. You will run at the same time.