Category Archives: WOD

4/19/2025 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 150/115#
4 (50ft DB Walking Lunges + 10 C2B Pull-ups)  —RX+ = 4-6 Bar MU
30 Devil Press (at the same) 50/35# DB’s
—Rest 3 minutes
2 Min AMRAP of Tire Flips

WOD Notes: Goal is sub 30 minutes for the WOD & 12-20 Tire flips. Sled Drag should be heavy to where you have to alternate between walking & running. No BIKING allowed (it’s going to be nice outside & no biking outside either). Partner A will lunge while Partner B does the C2B. You switch & do each movement twice. C2B Sub = chin over bar or banded pull-ups. Use the same weights for the lunges as DP if possible or go a little heavier on the lunges.

4/17/2025 – WOD

Strength
a) Hex Bar Deadlift (low handles) – 3×5 @ 75-80%, 2×3 @ 85-90%, 1×1 @ 95%+
b) 8 (DB Lateral Raise + DB Front Raise) – 4 Sets
—Superset a/b every 3:30. You may use a regular BB (not bike – 5:30am class), since there’s only 4 Hex Bars.

Conditioning
15 Min AMRAP
4/8/12/16/20/24/28 Cal Row
1/2/3/4/5/6/7 Wall Walks
***5 Laps Sandbag Bearhug Carry 125/90# after each round

WOD Notes: You may Bike (5:30am) if the class has more than 11 people, but if you already biked twice this week (which you shouldn’t have) row instead & let someone else bike. Goal is to get to the round of 28/7/5. If you complete that round proceed to 32/8/5. Girls will row the same cals for once. 1 Lap = 5 mats. 

Assistance
a) L-SIt/Tuck (pegboard) – 8×25 Sec (rest 60 Sec between)
b) DB Seal Rows – 5×10 (heavy)

4/16/2025 – WOD

Strength
a) Clean – Work up to a Heavy Single (choice between power or squat)
b) DB Bench Press – 5×8 (heavy!)
—Superset a/b as needed, but try to get the BP in early so save energy for a heavy clean. 18 Minutes to get this work done.

Conditioning
18 Min AMRAP w/ Partner
30/24 Cal Ski
20 T2B
10 Power Cleans (Start @ 75% & increase every 2 rounds/person)

WOD Notes: Goal is to get into the 6th round. There is no biking allowed today!! This WOD is “you go, I go”. Try to SPRINT the ski each round! You may break up the work as needed. RX = M: 205/225/245#, F: 135/145/155#.

Assistance
a) GHD Sit-ups – 10×12 (weighted) -rest 30 Sec between
b) Glute Ham Raises – 5×10 (advanced = weighted)

4/15/2025 – WOD

Strength
a) Shoulder Press – 15 Min to Find a Heavy Single or 5×5 @ 80%+
b) One Leg RDL – 5×6 (each leg) —-Build to a heavy set of 6!!!! 
—Superset a/b as needed. You may use 2 KB’s or 2 DB’s for part (b). The 6th rep should feel difficult by the last set!!!!!!!! If you’re working up to a heavy single, make sure to get at least one back off set in at 70%.

Conditioning
For Time
600m Run
30 Lateral Burpees Over Bar
15 Hang Power Snatch 135/95#  (RX+ = 155/105#)
600m Run
15 Hang Power Snatch 135/95#
30 Lateral Burpees Over Bar
600m Run

WOD Notes: Goal is 14-18 minutes. Jump over the bar if you’re capable & don’t have a Dr’s note saying you can’t. If you want to bike two days in a row instead of running, be my guest. You can Bike 1500m. I’d prefer that you Versa Climb 400ft each time though.

Assistance
a) Tabata Hollow Rocks – 20 Sec on / 20 Sec off x 12 Rounds
b) One Arm OH Carry – 3x100ft each arm (heavy)

4/14/2025 – WOD

Strength
a) Front Squat – Work up to a Heavy Single or 5×5 @ 75%
b) Pull-ups (supinated) – 5×10
—18 Minutes to get this work done. Superset a/b as needed. Go for a PR if you feel strong!

Conditioning “20 Min Cap”
10 RFT
5 Thrusters 135/95#  (RX+ = 155/105#)
1 Rope Climb 15ft (no jump)
10/8 Cal Bike

WOD Notes: Goal is to get under the 20 min cap. Thrusters should be heavy since it’s only 5 each rd. No jump is allowed for the RC. RC sub = climb 10-12ft or 7 RR. You don’t have to reset the monitors each rd. 

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB One Arm High Pulls – 4×12 each arm

4/12/2025 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Row
4 (5 Wall Walks + 50 Double Unders)  (RX+ = 6 WW + 60 DU)
30 Power Snatches (increase each rd)

WOD Notes: Goal is sub 40 minutes. Partner A does the WW, while Partner B does the DU. PS = M: 115/135/165#, F: 75/95/110#. Start @ 55% of PS & end at 70%. You should be able to touch n go 3 to 5 reps on the first barbell. You should be RX+ on the WW & DU if you efficient with them.

4/10/2025 – WOD

Strength
a) FR Lunges (last week) – 1×16, 1×10, 1×8, 1×6, 1×4 (heavy for each set)
b) DB Bent-over Rows (1 arm) – 3×8, 2×6 (each arm – heavy!)
—Superset a/b every 4 min. You may alternate legs. Pause each rep on the Rows & lower slowly!

Conditioning – “20 Min Cap”
5 RFT
400m Run
8 Strict Pull-ups  (RX+ = C2B)
10 DB Bench Press (heavy)
15 Goblet Squats (1 DB) 90/60#

WOD Notes: Goal is to get under the 20 Min Cap. Think of this as mini “Murph” prep. We did a lot of hinging yesterday, so wanted to avoid any of that today. We will start incorporating “Murph” movements into WOD’s the next 6 weeks. 

Assistance
L-SIt/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)

4/9/2025 – WOD

Strength
a) Deadlift – Work up to a Heavy Single or 5×5 (touch n go) @ 75%+
b) 5 (DB Lateral Raise + DB Front Raise) – 5 Sets (pause & 3 sec eccentric)
—18 Minutes to get this work done. Superset a/b as needed. Work up to a new PR if you feel strong & haven’t maxed in awhile.

Conditioning
2-4-6-8-10-8-6-4-2 Reps of:
Power Clean 155/105#
Bar Facing Burpees
***10/8 Cal Ski after each round

WOD Notes: Goal is 14-18 minutes. This WOD is 9 Rounds. Total Volume is 50 PC + 50 BFB + 90/72 Cal Ski. PC = 60% of 1RM. Try to face the bar for the burpees if space allows & jump over the bar if you’re capable. Reset the monitors after each round.

Assistance
a) GHD Sit-ups – 10×10 (weighted) -rest 30 Sec between
b) Glute Ham Raises – 5×8 (advanced = weighted)

4/8/2025 – WOD

Strength
a) Push Press – Build to a Heavy Single & 1xME @ 70%
b) GHD Hip Extensions – 4×10 (advanced = weighted) – Pause each rep!
—You have 18 Min to get this work done. Go for a PR if you feel strong! You may also use that Roman chair as well for part (b). 5:30am class can have some people do BB Good Mornings (4×10) instead of GHD because of the large class.

Conditioning
2 Min AMRAP x 10 w/ Partner (interval)
1 Strict Press + 3 Push Press + 5 Push Jerk 165/95#  
120ft SandBag Bear Hug Carry 150/115#
Max Cal Bike

WOD Notes: You will each do 5 Rounds of 2 Min on / 2 Min off. Score = total cals between the 2 of you. The strict press should almost feel like a 1RM each round, so pick a weight that’s around 85% of your Strict Press max. 120ft carry = 5 Mats x 6 Laps (use a heavy bag/ball). If you have to carry on your shoulder for some reason you may do that. You should have around 1 minute each round to bike!

Assistance
a) Tabata Hollow Rocks – 12 Rounds (take extra break after Rd 6)
b) One Arm OH Carry – 3x100ft each arm (heavy)

4/7/2025 – WOD

Strength
a) Back Squat – 18 Min to Find a Heavy Single or 5×5 @ 75%+
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b as needed. Go for a PR if you feel strong! 18 Min Clock to get this work done!

Conditioning
10 Min AMRAP
8 Hang Snatches (2 DB’s) 50/35#
8 T2B
8 Box Jump Overs 30/24″

WOD Notes: Goal is 7+ rds. Use 2 DB’s for the Hang Snatches and swing them outside your legs. T2B sub = T2R, knee raises, or v-ups. BJO should be higher than normal. Please no step-ups! Use a lower box or stack plates & jump!

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