Category Archives: WOD

8/6/2026 – WOD

Strength
a) Hex Bar Deadlift – 5×8 @ 70-75% (no touch n go)
b) Strict Pull-ups – 5×8 (advanced = C2B or weighted)
—Superset a/b every 4 minutes.

Conditioning
12 Min AMRAP
5-10-15-20-25-30 Cal Bike
1-3-5-7-9-11…Wall Walks
***1 Seated Rope Climb 15ft after each round

WOD Notes: Goal is to get to the last round of 30/11/1. Women will do 4-8-12-16-20-24 cals on the bike. WW scale = 1-2-3-4-5-6…by round. You may also sub 8 shoulder taps/WW. RC sub = non-seated or 8 ring rows/Rd.

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 5×10

8/5/2026 – WOD

Strength
a) Power Clean – 4×3, 4×2, 2×1
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 3 CL, 1:15-2:30 = 3 CL, 2:30-3:45 = 8 BP. Continue with that pattern. Start @ 75% for the cleans & build to a heavy single by the end.

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Row
40 T2B  (RX+ = 50)
10 Sandbag Cleans 200/140# (heavy)

WOD Notes: Goal is 3+ rounds. I’d recommend 20/20/10/10 cals for the men & 15/15/10/10 for the women. Make sure you’re transitioning fast! T2B sub = T2R, hanging knee raises, or v-ups. The sandbag cleans are meant to be heavier, since you’re only doing 5/round each. If you’re staying light you need to do at least 8 each depending how light it is for you.

Assistance
a) GHD Sit-ups – 6×18 (weighted)
b) One Arm Bent-over Rows – 4×12 (each arm)

8/4/2026 – WOD

Strength
a) Push Press – 5×8 (5 Sec Eccentric on 1st 4 reps) @ 70%
b) Single Leg RDL – 4×8 (each leg) or GHR – 4×10-12
—Superset a/b every 4 minutes. We are working on overloading the eccentric portion of the PP, so do this part correctly. 5 Sec count down for the 1st 4 reps, then you can lower quickly on the last 4. You may use KB’s or DB’s for part (b). You may take a break in between legs if needed.

Conditioning
4 RFT
400m Run
125m Front Rack Carry (DB/KB) 70/50#’s
12 GI Janes  (RX+ = 15)

WOD Notes: Goal is 14-18 minutes. You may use (2) Db’s or Kb’s for the carry. One of the heads should be on the shoulders for Db’s. This carry will tax your core/midline & your shoulders. Go to the 2nd tree before the old “Evoqua” sign. If you’re fast at GI Janes you should be doing 15 reps. Use a pull-up bar that’s just above reach if you can do a strict pu. Run sub = 1200m ECHO bike (not sure why you’d want to bike instead, unless you have knee issues).

Assistance
a) 30 Sec on / 30 Sec off x 10 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

8/3/2026 – WOD

Strength
a) Back Squat – 4×10 @ 65-70%
b) DB Bicep Curls – 4×12 (at the same time)
—Superset a/b every 4 minutes. Try to end around 70% for part (a). You should not be leaving more than 1-2 reps in the tank after set 2, so go heavy! 

Conditioning
3 RFT
30/25 Cal Ski
25 Box Jump Overs 24/20″
30/25 Russian KB Swings 88/70#

WOD Notes: Goal is 13-17 minutes. Make sure to step down from the BJO (don’t jump down). Swings should finish where the bell is just above nipple line. Remember – August challenge = max unbroken with 100# KB.

Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over – 4×12 (2 DB’s)

8/1/2026 – WOD

Conditioning
3 RFT w/ Partner
600m Sled Drag 115/80#
20 Wall Walks
40 BB Bent-over Rows (supinated) – increase by rd
40 Front Rack Lunges (increase by round)

WOD Notes: Goal is sub 35 minutes. You should be able to run/walk with the sled. WW sub = 8 Shoulder taps/WW or do a combo of both. Keep back parallel to the floor when doing the Bent-over rows. Try to use the same weight for both the rows & lunges unless one is much weaker than the other. M: 165/185/205#, F: 110/125/135#.

7/30/2026 – WOD

Strength
a) Hex Bar DL (use straps) – 5×5 + 15-20 sec march in place each set @ 75-80%
b) DB Strict Press – 5×6 (5 sec eccentric)
—Superset a/b every 4 min.

Conditioning
3 RFT
100 Double Unders
15 Push Press (increase by rd)
150m Sandbag Carry 125/90#

WOD Notes: Goal is 13-17 minutes. DU sub = 50-75 DU, 150 Singles, or 200ft versa. PP = M: 135/155/175#, F: 95/105/115# (60/65/70%). You should be able to go unbroken on round 1 then have to break up rounds 2 & 3 a few times. The carry is bearhug out to the “Old Evoqua” Sign and on the Shoulder on the way back.

Assistance
a) L-Sit/Tuck (pegboard) – 8×25 Sec (rest 60 Sec between)
b) DB Skull Crushers – 5×10

7/29/2026 – WOD

Strength
Slow Pull Snatch + Snatch – 1 Every 1:15 x 10 Sets
—Start at 65% & build. Squat if you have OH mobility.

Conditioning
Buy In: 30/24 Cal Bike
4 Rounds
10 DB Snatches (alternating) 70/50#
10 T2B
Then: 30/24 Cal Bike
4 Rounds
10 DB Snatches (alternating) 70/50#
10 T2B
Buy Out: 30/24 Cal Bike

WOD Notes: Goal is 13-18 minutes. If you can’t complete the bike in under 2 minutes, scale the cals back to 25/20. Snatches should be unbroken each round & should get challenging by the 4th Rd each  time. T2B sub = T2R, hanging knee raises, or GHD SU.

Assistance
a) GHD Sit-ups – 8×15
b) One Arm Bent-over Rows – 4×12 (each arm)

7/28/2026 – WOD

Strength
a) Bench Press – Find a Heavy Single, + 3xME @ 70%
b) Single Arm Farmers Carry – 3×40 yards (each arm) – heavy
—Superset a/b every 3:30. Try to keep hips on the bench & you don’t have to pause. You will carry a DB/KB/Farmers Handle w/ right arm out to where parking lot meets the road, back with (L) arm. GO HEAVY!

Conditioning
10 Rounds w/ Partner (interval)
5 Hang Power Cleans (70-75%)
10 Lateral Burpees over Bar (RX+ = 12)
15/12 Cal Row

WOD Notes: Goal is sub 2:00/Rd so that you finish under 20 minutes w/ your partner. HPC = M: 205-225#, F: 135-155#. HPC should feel heavy for 5 reps especially the last 2 rounds. You don’t have to increase each round if you start too heavy. Stand up all the way on the burpees as you jump over. SPRINT the row! Partner A does the entire round while Partner B rests.

Assistance
a) 20 Sec Hollow Rock + 20 Hollow Sec Hold – 8 Sets
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

7/27/2026 – WOD

Strength
a) Front Squat – 18 Min to Find a Heavy Single or 5×5 @ 75-80%
b) DB Pull-over – 4×12
—Superset a/b every 3:30. You should be maxing if you’ve been consistent the last few Monday’s with the front squats.

Conditioning
4 RFT
400m Run
2 Rope Climbs 18ft
15 Goblet Squats 100/70# DB

WOD Notes: Goal is 12-16 minutes. RC sub = 15 RR or 4 up/downs. Goblet squats should be unbroken each round & feel difficult. Make sure to have the DB vertical & keep it close to your body. 

Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) One Arm High Pulls: 5×8 (each arm)

7/25/2026 – WOD

Conditioning
For Time w/ Partner
400m Sled Drag 135/90#
300 Double Unders
60 Burpees (no jump)
50 C2B Pull-ups
40 Jerks 165/105#
400m Sled Drag 135/90#
40 Jerks 185/125#
50 C2B Pull-ups
60 Burpees (no jump)
300 Double Unders
400m Sled Drag 135/90#
***30 Tire Flips in a row at any time during the WOD

WOD Notes: Goal is sub 35 minutes. DU sub = 2x singles or 1/2 DU. C2B sub = Chin over bar, banded pu, or lat pulldown (pulley). Jerks = 60/65%. Try to alternate between jogging & walking. You should not have to walk the whole time. Tire flips are 15 each, so if you flip the tire at the same time it counts as 1 each (2 total).