Category Archives: WOD

9/17/2025 – WOD

Strength
a) Front Rack Lunges – 5×10 (build to a heavy set of 10)
b) DB Strict Press – 5×6 (5 Sec eccentric each rep)
—Superset a/b every 3:30. FRL = 5R + 5L. You may alternate steps.

Conditioning
For Time
21-15-9 Push Jerks (increase weight each rd)
42-30-18 Cal Row
***100 Double Unders after each round

WOD Notes: Goal is 12-16 minutes. PJ = M: 155/175/205#, F: 105/115/135#. (55/60/70% by Rd). Men & Women will row the same amount of cals. DU sub = 50-75 DU, 150 singles, plate hops, or 200ft versa.

Assistance
a) GHD Sit-ups – 8×15 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

9/16/2025 – WOD

Strength
a) Bench Press (close-grip) – 5×4 @ 70-75%, 1XME @ 65% (10+ reps)
b) GHR – 4×12 or Hamstring Sliders – 4×15
—18 Min to get this work done. Grip width should be inside your shoulders Heavier than last Wk!

Conditioning – “20 min cap”
4 RFT
25 Burpees
25 Russian KB Swings 88/70#
25/20 Cal Bike

WOD Notes: Goal is to get under the 20 min cap (which is going to be challenging). You don’t have to jump on your burpees, but you must stand tall with feet under you (no wide stance). You may switch the order, if there isn’t enough KB. 

Assistance
a) Trunk Rotations (pulley) – 3×10 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

9/16/2025 – WOD

Strength
a) Front Squat – 5×4 @ 80%+ (heavier than last Wk)
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set, but don’t start too light to where you have too much of a gap between starting & ending weight.

Conditioning
5 RFT
6 Dball Over Shoulder 150/115#
12 T2B  (RX+ = 15)
250m Run

WOD Notes: Goal is 12-16 minutes. DBall/bag should be heavy. T2B sub = T2R, hanging knee raises, weighted SU, or V-ups. 250m Run sub = 750m Bike.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

9/13/2025 – WOD

Conditioning
2 RFT w/ Partner
150/120 Cal Row
8 (3 Wall Walks + 40 Double Unders)
40 Squat Cleans (increase Rd 2)

WOD Notes: Goal is sub 35 minutes. WW sub = 8 shoulder tap/WW. DU sub = 20 DU, 60 singles, 30 plate hops, or 80ft versa climber. SC = M: 165/185#, F: 105/125# (60/70%). 

9/11/2025 – WOD

Strength
Snatch – 1 EMOM x 15 Sets
—Start @ 65% & build to a heavy single. Squat if mobility allows.

Conditioning
5 RFT
14 DB Hang Snatches 70/50# (one arm)
10 C2B Pull-ups  (RX+ = 15 C2B or 6 Bar MU)
250m Run

WOD Notes: Goal is 13-16 minutes. You can alternate anyway you’d want, but you must do 7 each arm. C2B Sub = chin over bar, lat pull-down (pulley), or banded pu. Run sub = 200ft versa climber or you can bike 2 days in a row if you want.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)

9/10/2025 – WOD

Strength
a) Deadlift – 1×8 @ 75%, 2×6 @ 77%, 2×4 @ 80%, 1×2 @ 85%+
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 3:30. Partner up for DL to save time w/ clean up & try to limit warm-up time to allow time for strength/WOD. No touch n go.

Conditioning – “20 Min Cap”
For Time
50/40 Cal Bike
150m Sandbag Carry 125/90#
75 Burpees to Target
150m Sandbag Carry 125/90#
50/40 Cal Bike

WOD Notes: Goal is to get under the 20 Min Cap. No scaling bike cals. Sandbag Carry = Bear hug out to the “Evoqua” (it’s actually not that, but can’t remember the new name) & shoulder carry on way back. Pick a pull-up bar that is just above your reach for the burpees if possible.

Assistance
a) GHD Sit-ups – 10×12 (weighted)  -rest 30 Sec between
b) DB Reverse Flies – 4×15

9/9/2025 – WOD

Strength
a) Bench Press (close-grip) – 5×5 @ 70-75%, 1XME @ 65% (10+ reps)
b) One Arm Farmers Carry – 4×100 Yards (each arm)
—18 Min to get this work done. Grip width should be inside your shoulders. First carry can be lighter but try to get in at least 2 heavy sets! It should be heavy to where you need to rest a few extra seconds before you walk back w/ other arm.

Conditioning
1 Min AMRAP x 16 w/ Partner (interval)
8 Box Jump Overs 30/24″
Max Cal Ski Sprint!

WOD Notes: Score = total cals w/ your partner. BJO should take less than 30 Sec, so you should have over 30 Sec to sprint on the ski! Interval is 1 Min on / 1 Min off x 8 for each person. Try to jump, even if you’re jumping on plates (no step-ups).

Assistance
a) Trunk Rotations (pulley) – 3×12 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

9/8/2025 – WOD

Strength
a) Front Squat – 5×5 @ 80%+
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set, but don’t start too light to where you have too much of a gap between starting & ending weight.

Conditioning
4 RFT
250m Sled Drag 70/45#
15 T2B  (RX+ = 20)
10 Hang Power Cleans (increase after Rd 2)

WOD Notes: Goal is 15-19 minutes. Pick a weight to where you can run majority of the sled drag!! T2B sub = T2R, hanging knee raises, GHD SU, or weighted SU. HPC = M: 185/205#, F: 125/135#. (65/70%). Should be able to go unbroken on RD 1&2, but break up RD 3&4 once.

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

9/6/2025 – WOD

Conditioning
5 RFT w/ Partner
60/50 Cal Row
30 Lateral Burpees over the Bar
16 Clusters (increase Rd 3 & 5)

WOD Notes: Goal is sub 35 minutes. Try to jump over the bar if you’re capable! Clusters = M: 155/175/195#, F: 105/115/135#. Starting weight should be around 60%. Break up the work as needed, but each partner should be doing the same!

9/4/2025 – WOD

Strength
Hang Snatch – 1 Every 45 Sec x 15 Sets
—Start @ 65% & build to a heavy single by the end or just stay lighter and work on technique. Take extra rest if needed towards the end. 

Conditioning “20 Min Cap”
5 RFT
10 C2B Pull-ups  (RX+ = 15 or 6-7 Bar MU)
12 Back Rack Box Step-ups 20″ 115/75#  (RX+ = 135/95#)
15/12 Cal Ski
***Run 250m after rounds 1/3/5***

WOD Notes: Goal is 17-20 minutes. C2B Sub = Chin over bar kipping or banded pull-ups/lat pulldown pulley. If you don’t want to use a barbell you can hold DB’s on your shoulders, but it’s meant to be back rack to give your upper body a break from the pull-ups & ski. 5:30am class will have some people start with the ski & work backwards or just use a different machine. Adjust height of box by using cut out mats (try to have upper leg parallel to the floor).

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×12 (heavy)