Category Archives: WOD

12/11/2025 – WOD

Strength
a) RDL – 5×6 @ 65-70% (heavier than last week)
b) DB Lateral Raises – 4×12 (pause & control eccentric)
—Superset a/b every 4 min. Barbell stays off the floor for all 6 reps with a slight knee bend. Reps start at the top of the deadlift, so when you pick it up off the floor that’s still “0”.

Conditioning
8 RFT
10/9 Cal Ski
1 Rope Climb 15ft
12 Goblet Squats 90/60#  (RX+ = 100/70#)

WOD Notes: Goal is 13-16 minutes. Reset the monitor each rd. RC sub = climb 10-12ft, 7 RR, or 1 strict up/down. You will hold the DB vertically in the front rack for the goblet squats. They should be unbroken & challenging towards the end. Keep the DB close to you & tighten up your mid back.

Assistance
a) L-SIt/Tuck: 30 Sec on / 90 Sec off x 6 Sets
b) DB Seal Rows – 4×10 (heavy)

12/10/2025 – WOD

Strength
Snatch – Power Snatch + Full Snatch + OHS (2 Sec Pause)
—1 Set Every 90 Sec x 8 Sets. Build to a heavy set & start @ 65%. You may power snatch both reps if you lack the OH mobility to get deep in the bottom of the OHS (do your best to get as low as you can for the OHS). You may clean if you’d like & just front squat at the end.

Conditioning – “20 Minutes”
Every 5 Minutes x 4 Sets
40/32 Cal Row
100 Double Unders
15 Push Jerks (increase each rd)

WOD Notes: Goal is to be able to finish the work in each 5 minute window (won’t be easy) & get at least 30 secs of rest. You need to be off the rower by the 2:30-2:45 mark. DU sub = 50-75 DU, 150 singles, 75 plate hops, or 200ft versa. PJ = M: 155/175/195/215#, F: 105/115/130/145#. Start @ 55% & add 5%/Rd. You should be able to go unbroken round 1. Rounds 2-4 you should plan to break up 1-2x. 

Assistance
a) GHD Sit-ups – 6×18 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

12/9/2025 – WOD

Strength
a) Bench Press (use 3″ bench board) – 5×5 @ 80%+ (pause each rep), 2XME @ 65% (10+ – no board)
b) One Arm Farmers Carry (use straps) – 3×30 Sec (each arm) – Heavier than last WK!
c) TIb Raises – 3×15 (Tib bar) or 4×20 (against wall)
—20 Min to get this work done (make warm-up quick, but get shoulders warm). Superset a/b/c as needed. You should be needing to put the weight down at the :30 sec mark for part (b). You can knock out the December Challenge today & record your weight on the whiteboard.

Conditioning
12 Min AMRAP Bike For Max Cals w/ Partner
Partner (a) does:
—3 Wall Walks
—6 Hang Power Cleans 185/125#  (65%)
While Partner (b) Bikes
***Switch as soon as partner (a) is finished with WW. Continue pattern for 12 minutes

WOD Notes: Score = total cals between you & your partner. One person is always biking. The 3 WW & 6 HPC should take between 45-60 Sec at the most, so plan on doing around 6 rounds each. Try to find a decent pace on the bike that you can sustain for a minute each rd.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

12/8/2025 – WOD

Strength
a) Bulgarian Split Squats – 5×6 each leg (build to a heavy set of 6)
b) DB Bicep Curls – 4×10
c) DB Skull Crushers – 4×10 (lay down on bench w/ 2 DBs)
—Superset a/b every 3:30. Hold barbell in the front rack is preferred or hold Db’s at your side. You will use slightly lighter DB’s for part (c).

Conditioning
15 Min AMRAP of Burpee Box Jump Overs 24/20″
Every 1:30 starting at 0:00 do:
***ODD Rounds = 12 T2B
***EVEN Rounds = 5 DBall/Bag over Shoulder 150/100#

WOD Notes: Goal is to have 45-60 Sec each round to accumulate as many reps of BBJO. Score = total BBJO. YOU SHOULD BE JUMPING (no stepping!), unless you physically can’t jump. T2B sub = T2R, Hanging leg raises, or L-SIts. 

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

12/6/2025 – WOD

Conditioning
For Time w/ Partner
80/60 Cal Bike
30 Power Snatches 135/95#
100 Wall Balls 30/20# to 10/9.5ft
80/60 Cal Bike
100 Wall Balls 30/20# to 10/9.5ft
30 Power Snatches 135/95#
80/60 Cal Bike

WOD Notes: Goal is 25-30 minutes. PS = 60% of PS (should be quick singles or touch n go 3 at a time). Break up WB & Bike as needed.

12/4/2025 – WOD

Strength
a) RDL – 5×8 @ 65-70%
b) DB Strict Press – 5×10 (3 sec eccentric)
—Superset a/b every 4 min. Barbell stays off the floor for all 8 reps with a slight knee bend.

Conditioning
12 Min AMRAP Ladder
3-6-9-12-15-18-21…Cal Bike
2-4-6-8-10-12-14…C2B Pull-ups (RX+ = 2-3-4-5-6-7…Bar MU)
***4 Laps Sandbag Carry 150/115# at the end of each round

WOD Notes: Goal is to get into the round of 18-12-4 & beyond. Everyone does the same amount of cals. C2B sub = chin over bar or banded pu. If you choose banded, try to use j-cup & adjust the height every other round to make it challenging for all rep ranges. Carry: ODD = Bear Hug, EVEN = Shoulder. 1 Lap = 5 Mats.

Assistance
a) L-SIt/Tuck: 20 Sec on / 40 Sec off x 10 Sets
b) DB Seal Rows – 4×12 (heavy)

12/3/2025 – WOD

Strength
Power Clean + Sq Clean + 2 Jerks: 1 Set Every 1:30 x 8 Sets
—Start @ 65% & build to a heavy set. If you have issues that prevent you from squatting, power clean both reps.

Conditioning
18 Min AMRAP w/ Partner
80 Double Unders
10 Squat Cleans (increase every 2 rounds)
30/26 Cal Ski

WOD Notes: Goal is 6+ rounds. DU sub = 60 singles each, 40 plate hops, or 80ft versa. You will work at the same time on the jump rope portion. The SC & Ski you will alternate who works. SC = M: 165/185/205#, F: 110/125/135#. Start @ 60% & increase 5% by Rd. Cal Ski recommendation: 10/10/5/5 for men & 7/7/6/6 for women.

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

12/2/2025 – WOD

Strength
a) Bench Press – 5×5 @ 75-80% (pause each rep), 1XME @ 65% (12-15 reps)
b) One Arm Farmers Carry (use straps) – 3×40 Sec (each arm) – Heavier than last WK!
c) TIb Raises – 3×15 (TIb bar) or 3×20 (against wall)
—20 Min to get this work done. Superset a/b/c as needed. You should be needing to put the weight down at the :40 sec mark for part (b). You may march in place too if necessary.

Conditioning
8 RFT
10 T2B (RX+ = 12)
10 Lap Shuttle Run (300ft)
6 Devil Press 50/35#  (RX+ = 55/40#)

WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, Hanging Knee Raises, V-ups, or sit-ups. 1 Lap = 5 Mats. DP should be done next to the rig so that you can transition right into the shuttle runs. You don’t need to reach down & touch the ground after each lap.

Assistance
a) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets
b) 8 Lateral Raises + 8 Front Raises – 4 Sets

12/1/2025 – WOD

Strength
a) Bulgarian Split Squats – 5×8 each leg (build to a heavy set of 8)
b) DB Bicep Curls – 4×12
c) DB Skull Crushers – 4×12
—Superset a/b every 4 min. Hold barbell in the front rack is preferred or hold Db’s at your side.

Conditioning
5 RFT
20/16 Cal Row
5 Wall Walks
20 Russian KB Swings 88/70#

WOD Notes: Goal is 15-19 minutes. WW sub = 8 shoulder taps/WW or 2-3 WW. Swings should be unbroken & get challenging towards the end. Larger classes may have to start with the swings if heavier KB’s are available.

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

11/29/2025 – WOD

Conditioning
4 RFT w/ Partner
200 Double Unders
60 One Arm DB Snatches (alternating – increase by Rd)
50 T2B
***1200ft Versa Climber at some point during the WOD

WOD Notes: Goal is 28-35 minutes. DU sub = 100 plate hops, 75 JJ’s, or 150 singles each. DB = M: 50/60/70/80#, F: 35/40/50/60#. T2B Sub = T2R, hanging leg raises, or V-ups. You may break up the versa climber in 2 sets of 600ft at a time if necessary (switch every 100ft).