Category Archives: WOD

6/18/2026 – WOD

Strength
a) Deadlift – 5×8 @ 65-70% (no touch n go)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 4 min

Conditioning
6 RFT
10 T2B  (RX+ 15)
15/13 Cal Bike
***100 Yard Sandbag Bear Hug Carry 150/115# after rounds 1/3/5.

WOD Notes: Goal is 11-15 minutes. This is meant to be the shortest WOD of the week. T2B sub = T2R, hanging knee raises, v-ups, or GHD SU. Reset the monitors after each Rd. WOD ends with the bike, so try to sprint it. 

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 Sec between)
b) DB Seated Bicep Curls – 4×12

6/17/2026 – WOD

Strength
a) Front Rack Lunges – 1×12, 1×10, 1×8, 2×6 (each set should be challenging)
b) DB Lateral Raises – 5×10 (heavy)
—Superset a/b every 4 minutes.

Conditioning
5 RFT w/ Partner
16 Power Snatches (increase rd 3 & 5)
24 Thrusters (increase rd 3 & 5)
20 Hang Power Cleans (increase rd 3 & 5)

WOD Notes: Goal is 15-19 minutes. You may break up the work as needed. You will use the same weight for the PS & Thrusters. The HPC should be heavier. RX weights M: PS & Thrusters = 115/135/155#, HPC = 165/185/205#. F: 75/95/105#, 110/125/135#. Please load barbells to where you’re not destroying the 25# & 15# plates.

Assistance
a) GHD Sit-ups – 5×20 (weighted – rest 60 sec between)
b) Face Pulls (Rope pulley) – 4×15

6/16/2026 – WOD

Strength
a) 1 Push Press + 4 Push Jerk x 5 Sets @ 85%+ of PP
b) GHR or GHD Hip Extensions: 4×12
—Superset a/b every 3:30. The PP should be close to a max (95%) by set 4. Work up to a heavy complex. You may sub the hamstring sliders 4×15 for part (b) as well. You can use a band for the GHR if needed.

Conditioning
4 RFT
15 Burpee Box Jump Overs 24/20″
2 Rope Climbs 15ft  (RX+ = 20ft)
15 HSPU (strict) or 5 Wall Walks
10 Bar Muscle-ups or 10 Strict PU or 15 C2B Pull-ups (kip)

WOD Notes: Goal is 13-18 minutes. RC sub = climb 10-12ft, 15 RR, or 4 strict up/downs. WW sub = 40 Shoulder taps or a combo of WW & ST. I’d prefer nobody kips the HSPU. You may scale HSPU back to 10 reps if needed. C2B sub = chin over bar or lat pulldown (pulley). It’s going to get crowded by the rig for the HSPU/PU part, so keep that in mind for larger classes.

Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)

6/15/2026 – WOD

Strength
a) Box Squat – 6×4 @ 75-80% (3 Sec Tempo – heavier than last wk)
b) DB Pull-over – 5×10 (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
5 Rounds
1 Minute of Double Unders
1 Minute Max Cal Ski
1 Minute Max Cal Row
—Rest 1 minute

WOD Notes: Score is your worst round for each movement (record that on board). Goal is to have the best & worst round within 3-5 cals for the ski/row. Double Unders – Try to stay with 10-15 if you’re proficient. Share a machine with someone else to save time/space getting them all out. One of you will ski first & other rows. Reset monitors! If you don’t have DU, this is a good day to just practice & see how many you can get each round. Programming (conditioning) wise this week we’re having all cardio today, tomorrow all gymnastic movements, Wednesday all weightlifting (barbell), and Thursday a mix of all 3.

Assistance
a) Weighted Plank: 4 Sets: 75 Sec on / 75 Sec off
b) DB Seal Rows: 5×8 (elevate bench so you can reach full extension)

6/13/2026 – WOD

Conditioning
4 RFT w/ Partner
600m Run
20 Hang Sq Clean n Jerk (increase by rd)
30 C2B Pull-ups  (RX+ = 16-20 Bar MU)
***End of Rounds 2 & 4: 250m Farmers Carry 70/53#’s (KB’s or DB’s)
*Accumulate 20 Tire Flips each with a partner

WOD Notes: Goal is sub 45 minutes. HSCJ = M: 155/175/195/215#, F: 105/115/125/135#. Start @ 55% & increase. C2B sub = Chin over bar, banded pu, or pulley system.

6/11/2026 – WOD

Strength
a) Hex Bar Deadlift (high handles) – 2×5 @ 80%, 2×3 @ 85%+, 2×1 @ 95%+
b) Dips (Ring/Bar) – 5×8 (advanced = weighted, novice = banded)
—Superset a/b every 3:30

Conditioning
8 RFT
6 Deadlifts 315/225# (65%)
3 Wall Walks
12/10 Cal Ski

WOD Notes: Goal is 12-16 minutes. WW sub = 8 shoulder taps/WW. You may do 1-2 WW & finish with shoulder taps. Reset monitors in between rounds.

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 Sec between)
b) DB Seated Bicep Curls – 4×12

6/10/2026 – WOD

Strength
a) Front Rack Lunges – 5×8 (heavier than last wk)
b) Single Arm DB OH Carry – 4×45 Sec (each arm)
—Superset a/b every 4 minutes. Focus on keep arm locked out, ribs down, and Bicep pinned to the ear. DO NOT drop DB’s from OH.

Conditioning
5 Rounds (interval)
2 Rope Climbs 15ft (1 legless + 1 w/ legs)
60 Double Unders
20/16 Cal Row
—Rest 1 minute between rounds

WOD Notes: Goal is 2-2:30 rounds. Push the pace on the row, since you have a minute rest between rounds. DU sub = 90 singles or 120ft versa. RC sub = 12 Ring rows or 12 Lat Pull-down (neutral grip pulley).

Assistance
a) GHD Sit-ups – 4×30 (rest 60 sec between)
b) Face Pulls (Rope pulley) – 4×15

6/9/2026 – WOD

Strength
Every 1:15 x 12 Sets
a) 3 Power Cleans @ 75-80%+ (Rounds: 1,2,4,5), (Rd: 7,8,10,11 – 1 PC)
b) 8 DB Strict Press (heavy) – (Rounds 3,6,9,12)
—You will do 4 Sets of 3 PC, 4 Sets of 1 PC & 4 Sets of the 8 Presses. Find a heavy single at the end!

Conditioning
15 Min AMRAP
1-2-3-4-5-6-7-8…Dball/Sandbag over shoulder 150/115#
2-4-6-8-10-12-14-16…T2B
***10/8 Cal Bike to start each round

WOD Notes: Goal is to get to the 8th round. T2B sub = T2R, hang leg raises, or GHD. WOD starts with the bike. Reset monitors after each round. Continue pattern if you finish round 8.

Assistance
a) Hollow Rocks – 8 Sets: 45 Sec on / 45 Sec off
b) Cable Reverse Flies (standing) – 4×12 (slow eccentric)

6/8/2026 – WOD

Strength
a) Box Squat – 5×5 @ 75-77% (heavier than last wk)
b) DB Pull-over – 4×12 (1 DB) – 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
3 RFT
150m Sled Drag 90/60#
20 Burpees to Target
150m Backwards Run
15 Hang Power Snatches (increase by rd)

WOD Notes: Goal is 15-19 minutes. Sled drag should be mostly a slow jog, but walk fast if you have to do that after the first round. Use a bar just above your reach for the burpees. HPS = M: 95/115/135, F: 65/75/95#. Use around 55/60/65% of your power snatch. Should be able to go unbroken rd 1 then break up rd 2 & 3 once or twice. PLEASE load your weights to where you’re not breaking them when they drop! 73 = 2 10’s on each side, 93 = 2 15’s on each side, 105 = 2 15’s on on each side of mens bar. 

Assistance
a) Weighted Plank: 5 Sets: 60 Sec on / 60 Sec off
b) DB Seal Rows: 4×12 (elevate bench so you can reach full extension)

6/6/2026 – WOD

Conditioning
3 RFT w/ Partner
800m Run
60/50 Cal Row
50 DB Thrusters 50/35# DB’s
40 C2B Pull-ups  (RX+ = 50 C2B or 30 Bar MU)
***Accumulate 20 Cornhole points with your partner at any point during WOD

WOD Notes: Goal is sub 35 minutes. Break up the work as needed. C2B sub = Chin over bar or lat pulldown (pulley).