Category Archives: WOD

4/30/2026 – WOD

Strength – “Week 4″
a) Deadlift – 5×3 (pause 1/3 reps) @ 80-90%, 1xME @ 70% (10+ Reps)
b) Seated DB Strict Press – 5×6 (5 Sec Eccentric)
—Superset a/b every 3:30. For part (a), pause for a sec after the bar gets off the ground for rep #1 (5-10# heavier than last WK).

Conditioning
For Time
48ft DB Walking Lunges 70/50# (2 DB’s)
30 T2B
50/40 Cal Row
48ft DB Walking Lunges 70/50# (2 DB’s)
50/40 Cal Row
30 T2B
48ft DB Walking Lunges 70/50# (2 DB’s)

WOD Notes: Goal is 10-14 minutes. Lunges are 8 total mats (4 down + 4 back). You may hold DB’s at your sides or on your shoulders. T2B sub = T2R, hanging knee raises, GHD SU, or v-ups.

Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 sec between)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)

4/29/2026 – WOD

Strength
Clean: Floor + Hang + Jerk. 1 Set Every 90 Sec x 8 @ 65%-80%
—Build to a heavy set. Try to hang on without dropping bar for the complex.

Conditioning
15 Min AMRAP
3-6-9-12-15-18-21 Cal Ski
1-2-3-4-5-6-7 Wall Walks
***6 Cleans 185/125# after each round. ODD Rds = Power. EVEN Rds = Hang Power. RX+ = 205/135#

WOD Notes: Goal is to get to the round of 21/7/6. WW sub = 8 shoulder taps/WW. Cleans = 70%. Keep climbing the ladder if you finish the last round. 

Assistance
a) GHD Sit-ups – 1×50, 1×40, 1×30 (rest 90 sec between)
b) Dips (bar/ring) – 5×12 (weighted or banded)

4/28/2026 – WOD

Strength – “Week 4”
a) Bench Press (pause) – 6×2 @ 85-90%, 2xME @ 70% (10+ reps)
b) BB Good Mornings (pause) – 5×7 (build to a heavy 7 rep)
—Superset a/b every 3:30. Pause each rep for part (a) & (b) & go heavier for both parts. Make sure to reach hips back as you hinge f(orward (keeping spine neutral) for part (b).

Conditioning
3 RFT
30/25 Cal Bike
100 Yard Single Arm Farmers Carry (50R + 50L) – Heavy!
20 Burpee Box Jump Overs 24/20″  (RX+ = 25)

WOD Notes: Goal is 15-19 minutes. The FC should be heavy to where you need a few extra secs at the curb before you switch arms. RX would be 155/115#. If there aren’t enough Farmers handles use the heavy DB’s or switch the order so that you can share. I put the BBJO last so that you could push the pace on them to finish the WOD.

Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 4×10 (slow eccentric)

4/27/2026 – WOD

Strength – “Week 4”
a) Back Squat – 5×4 @ 80-85% (2 Sec Pause, 2 Sec Tempo, 2 Normal)
b) DB Pull-over – 5×10 (1 DB)
—Superset a/b every 3:30. Heavier than last WK for part a.

Conditioning
4 RFT
400m Run
2 Rope Climbs 15ft
20 Russian KB Swings 88/70# (RX+ = 25)

WOD Notes: Goal is 12-16 minutes. Run sub = 250ft versa. RC sub = climb 12ft, 3 strict up/downs, or 15 ring rows. Swings should be unbroken.

Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) Single Arm DB Bent-over Rows – 5×10 (each arm

4/25/2026 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Row
60 T2B
50 Lateral Burpees Over Bar 
40 Overhead Squats (increase by rd)

WOD Notes: Goal is sub 35 minutes. OHS = M: 135/155/175#, F: 95/105/115#. You may sub front squats if OH mobility is limited. 50/60/70% by rd.

4/23/2026 – WOD

Strength – “Week 3″
a) Deadlift – 5×4 (pause 3/4 reps) @ 80-85%, 1 Set @ 70% pause at shins for as long as possible
b) Seated DB Strict Press – 5×8 (heavy)
—Superset a/b every 3:30. For part (a), pause for sec after the bar gets off the ground for each rep (5-10# heavier than last WK). After you’re done the 5×4, 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 10+ secs.

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
4 (12 DB Box Step-ups 20” + 4 Wall Walks)

WOD Notes: Goal is 3+ rounds. Partner A will do step-ups while Partner B does the WW. You will switch and do each movement 2x/rd. Leave your foot on the box as you do 6 SU in a row with one leg before switching. Hold (2) DB’s at your side 60/40#’s = RX. Sprint the ski bc you will have rest since it’s interval.

Assistance
a) L-Sit/Tuck (pegboard) – 4x60Sec (rest 90 sec between)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)

4/22/2026 – WOD

Strength

Clean: Hang + Floor + 2 Jerks. 1 Set Every 90 Sec x 8 @ 65%-80%

Conditioning

6 RFT – “Legends Semi Final Event #3”

9 Deadlifts 205/145#

6 Power Cleans 205/145#

3 Jerks 205/145#

WOD Notes: Goal is to get under the 12 Min Cap. Barbell weight should be around 75% of power clean. DL will feel the easiest similar to the “DT” WOD.

Assistance

a) GHD Sit-ups – 3×45 (rest 90 sec between)
b) Dips (bar/ring) – 5×10 (weighted or banded)

4/21/2026 – WOD

Strength – “Week 3”
a) Bench Press (pause) – 5×3 @ 80-85%, 2xME @ 70% (10+ reps)
b) BB Good Mornings – 5×8 (build to a heavy 8 rep)
—Superset a/b every 3:30. Make sure to pause each rep for part (a) & go heavier for both parts. Make sure to reach hips back as you hinge forward (keeping spine neutral) for part (b).

Conditioning
5 RFT
8 Laps Backwards Sled Drag 115/90#
12 GI Janes (RX+ = 15)

WOD Notes: Goal is 12-16 minutes. 1 Lap = 5 mats (should be a fast walk & get difficult where your legs are burning by the 8th lap). Drag the sled across the line each lap. Cross over the straps behind your back & pin hands at sides to save grip on the sled drag. Pick a pull-up just bar above your reach if you can do a strict pull-up.

Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) Cable Reverse Flies (standing) – 4×12

4/20/2026 – WOD

Strength – “Week 3”
a) Back Squat – 5×4 @ 75-80% (3 Sec Pause, 3 Sec Tempo, 1 1/4, 1 Normal)
b) DB One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3:30. Heavier than last WK for part a.

Conditioning
15 Min AMRAP
12/10 Cal Bike
6 Hang Dball/Bag Cleans 150/115#
40 Double Unders

WOD Notes: Goal is 6+ rounds. Reset the monitor after each round. You may do the first rep of the Dball/bag directly from the floor. You don’t have to alternate but make sure to split reps evenly. DU sub = 60 singles, 20 DU, or 80ft versa. 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Single Arm DB Bent-over Rows – 5×8 (each arm)

4/18/2026 – WOD

Conditioning – “For Time w/ Partner”
Buy In: 800m Run
3 RFT
400m Sled Drag 150/115#
10 (2 Power Snatches + 4 Overhead Lunges) – Increase by rd
6 (1 Rope Climb 15ft + 10 HR Push-ups)
Buy Out: 800m Run

WOD Notes: Goal is sub 30 minutes. Try to alternate between running & walking with the sled. PS = M: 115/135/155#, W: 75/95/105#. You may Front Rack Lunge or Back Rack if necessary. Each person does 5 complexes & 3 sets of the RC/PU each round. RC sub = 7 Ring Rows or 1 Strict Up/down where hands are touching on the way down & up. The run starts & ends the WOD. 800m Run sub = 2k Bike or 400ft Versa.