Category Archives: WOD

7/2/2026 – WOD

Strength
a) Deadlift – 5×4 @ 80%+ (no touch n go)
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 4 min. Heavier than last wk for part (a)

Conditioning
5 RFT
50 Double Unders
10 Overhead Squats 135/95#
15/13 Cal Ski

WOD Notes: Goal is 9-14 minutes. DU sub = 75 singles or 100ft versa. OHS should be unbroken each round & use around 50% of max. You may sub front squats if OH mobility is limited.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12

7/1/2026 – WOD

Strength
Hang Clean + Front Squat + Jerk – 1 Set Every 90 Sec x 8 Sets
—Start @ 65% & build to a heavy set by the end.

Conditioning
12 Min AMRAP
3 Clean n Jerk 185/125#  (RX+ = 205/135#)
8 T2B  (RX+ = 10)
10/8 Cal Bike

WOD Notes: Goal is 7+ rounds. CnJ = 70% (should take about 20-25 Sec for 3 reps). T2B sub = T2R, hanging knee raises, or GHD SU. You may leave monitors running, but make sure to add 10/8 cals each round you’re on.

Assistance
a) GHD Sit-ups – 8×15 (weighted)
b) Face Pulls (Rope pulley) – 4×15

6/30/2026 – WOD

Strength
a) Bench Press – 5×3 (1 rep = pause 1″ above chest & pause 2nd rep on chest)
b) GHR (4×12), GHD Hip Ext (4×15), or Ham Sliders (4×15)
—Superset a/b every 3:30. Use around 75-80% for part (a). 6 total reps/set for part (a).

Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
40 GI Janes  (RX+ = 30 Burpee MU)
125 Yard Farmers Carry (heavy)

WOD Notes: Goal is sub 20 minutes. You should be able to run/walk with the sled & shouldn’t feel too heavy. Partner A will do 20 GI Janes, while Partner B does the FC. Mark a spot roughly 12 yards short of the old “Evoqua” sign for the sled drag. Pick a bar just above reach for GI Janes. You will switch once your done. FC: Men should be between 175-225#. Women = 100-150#. You may use the trap bars for the carry, KB/DB, or the Farmers handles. Should only need to put the weight down at the halfway point.

Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)

6/29/2026 – WOD

Strength
a) Box Squat – 6×2 @ 75-80% (heavier than last wk), 1xME @ 65% (12+ reps)
b) DB Pull-over – 4×12 (2 DB’s) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.

Conditioning
For Time
40/30/20/10 DB Snatches (increase by rd)
4/3/2/1 Lap OH DB Lunges
***25/20 Cal Row after each round

WOD Notes: Goal is 14-18 minutes. 1 Lap = 4 mats down + 4 mats back (2x24ft sections). Switch arms after each 24ft section. Snatches/Lunges are single arm. Alternate arms each rep for the snatches. DB Weights = M: 50/60/70/80#, F: 35/40/50/60#. If you struggle with a good OH position, you can lighter on use the same DB weight & hold in the front rack.

Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) EZ Bar Curls – 4×12

6/27/2026 – WOD

Conditioning
2 RFT w/ Partner
150/120 Cal Ski
10 Rope Climbs 15ft
100 Burpees (no jump)
40 Power Cleans (increase round 2)

WOD Notes: Goal is sub 45 minutes. You will work at the same time for the burpees. RC sub = climb 10-12ft, 2 up/downs, or 7 ring rows/RC. PC = M: 205/225#, F: 135/155#.

6/25/2026 – WOD

Strength
a) Deadlift – 5×6 @ 75-80% (no touch n go)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 4 min. Heavier than last wk for part (a)

Conditioning 
10 RFT
10 Wall Balls 30/20# to 10/9.5ft
8 T2B
30 Double Unders

WOD Notes: Goal is 12-16 minutes. WB should be unbroken! T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 50 Singles or 60ft versa. Transition fast between movements!

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12

6/24/2026 – WOD

Strength
a) Bulgarian Split Squats – 5×5 (each leg)
b) DB Lateral Raises – 5×8 (3 Sec eccentric)
—Superset a/b every 4 minutes. Barbell in the front rack for part (a).

Conditioning
For Time
800m Run 
10 Wall Walks
40 Russian KB Swings 88/70#
800m Run
40 Russian KB Swings 88/70#
10 Wall Walks
800m Run

WOD Notes: Goal is sub 20 minutes. 800m Run sub = 450ft versa. You could also bike 2k if you want, but not sure why you’d want to do that without a Doctors note. WW sub = 5 WW + 15 Burpees. Try to do the swings in 1-2 Sets each round.

Assistance
a) GHD Sit-ups – 5×25 (rest 60 sec between)
b) Face Pulls (Rope pulley) – 4×15

6/23/2026 – WOD

Strength
a) Hang Muscle Clean – Min 1&2 = 3 Reps, Min 3&4 = 2 Reps, Min 5&6 = 1 Rep
b) Hang Power Clean – Min 7&8 = 3 Reps, Min 9&10 = 2 Reps, Min 11&12 = 1 Rep
—Work up to a heavy single for both HMC & HPC. Start @ 70% for the sets of 3. You may take an extra minute in between part (a), (b).

Conditioning
6 RFT
10 DB Bench Press (heavy!)
6 DBall/Bag Cleans 150/115#
20/16 Cal Row

WOD Notes: Time doesn’t matter so much on this one bc I’d rather you focus on going slow & controlled on the DB Bench, but push the pace on the other 2 movements. A good time to shoot for would be under 18 minutes though. The 10 DB BP should be challenging for 10 reps!! If you get to rep 7 and it feels easy, ask a coach for heavier DB’s or slow the tempo down. Try to get the bag/Ball on top of the shoulder each round & alternate sides. Use a neutral grip on DB BP. RX would be 80/50#’s. PUT DB’s BACK WITH NUMBERS FACING UP & STACKED LIKE YOU FOUND THEM.

Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)

6/22/2026 – WOD

Strength
a) Box Squat – 5×3 @ 75-80% (heavier than last wk), 1xME @ 65% (12+ reps)
b) DB Pull-over – 4×12 (2 DB’s) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.

Conditioning
1:30 AMRAP x 12 w/ Partner (interval)
7 Push Jerks (increase every 2 rds)
12 C2B Pull-ups  (RX+ = 6-7 Bar MU)
Max Cal Bike

WOD Notes: Score = total cals with your partner. It’s 90 Sec of work + 90 Sec of rest x 6 rds each. Goal is to have at least 45 Sec each round to bike. Try to push the pace on the bike, since you have 90 Sec of rest. C2B sub = 10 C2B, Chin over bar PU, banded PU, or heavy pulldowns (pulley). RX: M = 185/205/225#, F = 125/135/155#.

Assistance
a) Weighted Plank: 4 Sets: 90 Sec on / 90 Sec off
b) EZ Bar Curls – 5×10

6/19/2026 – WOD

Conditioning
Buy In: 800m Run
3 Rounds
60 DB Snatches (increase by rd)
50 Lateral Burpees over DB
40 DB Push Press (one arm)
400m Sled Drag 135/90#
Buy Out: 800m Run

WOD Notes: Goal is sub 35 minutes. DB weight RX – M: 50/60/70#, F: 35/40/50#. You will work at the same time for the burpees. Everything else is “you go, I go”. If you don’t want to run (which I don’t get if you have no health issues & you’re not old), you can sit on a stationary boring bike and pedal for 2000 meters as you sit and stare into oblivion. The DB Push Presses are 10 reps each arm/person.