Category Archives: WOD

4/13/2026 – WOD

Strength – “Week 2”
a) Back Squat – 5×5 @ 70-75% (4 Sec Pause, 4 Sec Tempo, 1 1/4, 2 Normal)
b) DB One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3:30. Heavier than last WK for part a.

Conditioning
4 Rounds (interval)
25 Russian Swings 88/70#
20 Burpees Over Rower
25/20 Cal Row
—Rest 1 min between rounds

WOD Notes: Goal is to be 3-4 min/round. Try to sprint the row since you have 1 min rest between rounds. You don’t have to jump over the rower if you physically can’t.

Assistance
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) Single Arm DB Bent-over Rows – 4×10 (each arm)

4/11/2026 – WOD

Conditioning
4 RFT w/ Partner
150m Backwards Sled Drag 135/100#
400m Run
40 T2B
30 Hang Clusters (increase after Rd 2)

WOD Notes: Goal is sub 35 minutes. You will sled drag & run together at the same time. T2B sub = T2R, hanging knee raises, v-ups, or GHD SU. HC = M: 135/165#, F: 95/110#. You should be able to do at least 3 reps without dropping bar for each barbell.

4/10/2026 – WOD

Strength
a) Box Squat – 5 Reps Every 2:30 x 10 Sets (Start at 60% & build to a heavy set)
b) Overhead Yoke Carry – 6x50ft (build to a heavy lap & walk slow)
c) Pec Flies (pulley at chest height) – 5×10
d) Trunk Rotations (pulley at chest height) – 3×12 each side
—Use 12″ box since that will get you below parallel. Sit down/back to the box, pause & try not to lean forward to initiate standing.

Conditioning
For Time w/ Partner
2 (60ft) Prowler Pushes EMOM for 10 minutes
—You will each do 1 lap/minute. Try to make it difficult to where it takes 15 Sec or so to complete the lap.

4/9/2026 – WOD

Strength
a) Deadlift – 5×5 (pause) @ 70-75%, 1 Set @ 65% pause at shins for as long as possible
b) DB Strict Press – 5×10 (heavy)
—Superset a/b every 3:30. For part (a), pause for sec after the bar gets off the ground for each rep. After you’re done the 5×5, do 1 Rep where you stand it up & lower back down to mid shin & pause for as long as possible & stand it up once after. Shoot for 15+ secs.

Conditioning
5 RFT
20/16 Cal Bike
10 C2B Pull-ups (RX+ = 15 C2B or 6-8 Bar MU)
2 Laps DB Walking Lunges 70/50#’s

WOD Notes: Goal is 15-19 minutes. C2B sub = chin over bar, banded pu, or pulldowns with pulley. 1 lap = 4 mats. DB’s should be heavy!

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)

4/8/2026 – WOD

Strength
Clean: Floor + Low Hang + Hang + 3 Jerks: 5 Sets @ 65%-80%
—Build to a heavy set!! Squat the cleans if needed to get more weight.

Conditioning
For Time
30/24 Cal Ski
15 Clean n Jerks 155/105#
30 Box Jump Overs 24/20″
30/24 Cal Ski
30 Box Jump Overs 24/20″
15 Clean n Jerks 185/125#
30/24 Cal Ski

WOD Notes: Goal is 13-17 minutes. CnJ = 55/65%. Should be quick singles on the first bar. 2nd bar you should need a few extra secs between reps. 

Assistance
a) GHD Sit-ups – 4×30 (rest 60 sec between)
b) Dips (bar/ring) – 5×10

4/7/2026 – WOD

Strength – “Week 1”
a) Bench Press (pause) – 5×5 @ 75-80%, 1xME @ 70% (10+ reps)
b) Seated BB Good Mornings – 5×10 (build to a heavy 10 rep)
—Superset a/b every 3:30. Make sure to pause each rep for part (a). Make sure to reach hips back as you hinge forward (keeping spine neutral) for part (b).

Conditioning
4 RFT
25/20 Cal Row
4 (5 HR Push-ups + 1 Wall Walk)
100 Yard Single Arm Farmers Carry (50R + 50L) – Heavy

WOD Notes: Goal is 15-19 minutes. Make sure to do the push-ups right against the wall, so you can transition right to the wall walks. The single arm FC is to the far curb with one arm. Switch on the way back. Should be challenging! Use Farmers handle or the heavier DB’s.

Assistance
a) Hollow Rocks – 6 Sets: 45 Sec on / 45 Sec off
b) Seated Incline DB Bicep Curls – 5×10 (heavy)

4/6/2026 – WOD

Strength – “Week 1”
a) Back Squat – 5×5 @ 70-75% (5 Sec Pause, 5 Sec Tempo, 1 1/4, 2 Normal)
b) DB One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30

Conditioning
For Time
10-20-30-40-50-40-30-20-10 (Double Unders)
2-3-4-5-6-5-4-3-2 (Power Snatches) 135/95#  (RX+ = 155/105#)
—Then right into:
400m Sandbag Carry 125/90# (shoulder)  (RX+ = 150/115#)

WOD Notes: Goal is 5-7 minutes for the couplet & 2-4 minutes for the 400m carry. Keep in mind, If you do singles & go light on the power snatches this will be an easy workout for you, so try to challenge yourself on the snatches if you’re comfortable technique wise. DU sub = 15/30/45/60/75/60/45/30/15 singles or 2x feet on versaclimber. Please load weights appropriately to save bumper plates.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Single Arm DB Bent-over Rows – 4×12 (each arm)

4/4/2026 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
6 Rope Climbs 18ft
8 (5 DB Deadlifts + 5 DB Hang Cleans + 5 DB Thrusters) 60/40#
50 Burpees (no jump)

WOD Notes: Goal is sub 35 minutes. RC sub = 7 RR/RC or 2 up/downs / RC. The DB complex should be unbroken and challenging. Burpees are at the same time.

4/2/2026 – WOD

Strength
a) 5 Push Press + Max Jerks x 5 Sets @ 80-85% of PP
b) Strict Pull-ups (normal grip) – 5×8-10 (advanced = C2B or weighted, novice = banded)
—Superset a/b every 3:30. The 5th push press should feel like a max so that you’re not doing a million PJ. If you get 10+ PJ the first set add weight.

Conditioning
15 Min AMRAP
4-8-12-16-20-24-28 Cal Row
1-2-3-4-5-6-7 Wall Walks
***10 Box Step-ups (2) 50/35# DB’s to 20″ after each round  (RX+ = 60/40#)

WOD Notes: Goal is to get to the round of 28/7/10. Girls will row the same cals. You will hold the DB’s at your sides and do all 5 reps with one leg before switching. Adjust the height of box to where you’re just below parallel. Leave your foot on the box & try not to push off the foot that’s on the ground. 

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)

4/1/2026 – WOD

Strength
Snatch – 1 EMOM 12 Sets @ 70-90%+
—You may power or squat depending on your OH mobility. Go for a new PR if you feel good!

Conditioning
18 Min AMRAP w/ Partner (interval)
4 Power Snatches (increase every 2 RDS each)
8 T2B
10/8 Cal Ski

WOD Notes: Goal is to get 6 rounds each (12 total – 1:30 avg). T2B sub = T2R, hanging knee raises, or v-ups. SPRINT the ski! Partner A will do the entire round while Partner B rests, then switch. Each round should take between 1-1:30. Make each transition fast between movements! M = 155/165/175/185, F = 105/110/115/125#. You will most likely not get to the 4th barbell round. Start @ 70% of PS.

Assistance
a) GHD Sit-ups – 4×30 (rest 60 sec between)
b) Dips (bar/ring) – 5×10