Category Archives: WOD

4/17/2026 – WOD

Strength
a) Box Squat – 4 Reps Every 2:30 x 8 Sets (Start at 65% & build to a heavy set)
b) Overhead Yoke Carry – 1 Lap (6 Mats) Every 2 Min x 10 Sets (build to a heavy lap)
c) Pec Flies (pulley at chest height) – 4×12
d) Pallof Presses (pulley at chest height) – 3×10 each side (heavy)
—Use 12″ box since that will get you below parallel. Sit down/back to the box, pause & try not to lean forward to initiate standing.

Conditioning
5 RFT
2 Laps Sled Pull w/ arms (heavy)
15 Burpees
200ft Versa Climber

WOD Notes: First lap of the sled pull should be hand over hand quick pulls. 2nd lap = long row-like pulls where you lean back and pull. It will take around 20 minutes, depending how fast you can get the 2 sled pulls done.

4/16/2026 – WOD

Strength – “Week 2″
a) Deadlift – 5×5 (pause 4/5 reps) @ 75-80%, 1 Set @ 65% pause at shins for as long as possible
b) 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 5×5, 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 15+ secs.

Conditioning
6 RFT
12 Wall Balls 30/20# to 10/9.5ft
8 C2B Pull-ups  (RX+ = Strict or 5-6 Bar MU)
12/10 Cal Bike

WOD Notes: Goal is 11-15 minutes. This is meant to be a shorter WOD, where you can move the whole time & not have to rest. WB should be unbroken with a heavy ball. C2B sub = chin over bar, banded, or pulley system (by bathroom). Reset monitor after each rd.

 Assistance
a) L-Sit/Tuck (pegboard) – 6×40 Sec (rest 75 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)

4/15/2026 – WOD

Strength – “Week 2″
Clean: Hang + Low Hang + Floor + 2 Jerks: 5 Sets @ 65%-80%
—Build to a heavy set!! Squat the cleans if needed to get more weight. You may drop the bar after the 2nd clean & reset from the floor.

Conditioning
For Time
10 Power Cleans 165/110#  (RX+ = 185/125#)
10 Push Jerks
30 T2B
600m Run
10 Power Cleans 165/110#
10 Push Jerks 165/110#
600m Run
30 T2B
10 Power Cleans 165/110#
10 Push Jerks 165/110#

WOD Notes: Goal is 14-18 minutes. Barbell weight is 60% of PC or PJ. T2B sub = T2R, hanging knee raises, or V-ups. Run is to the sewer grate as you go around the turn. If you don’t want to run, you can Versa 400ft or bike 1500m.

Assistance
a) GHD Sit-ups – 3×40 (rest 90 sec between)
b) Dips (bar/ring) – 5×8 (weighted or banded)

4/14/2026 – WOD

Strength – Week 2”
a) Bench Press (pause) – 5×4 @ 75-80%, 1xME @ 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. Make sure to reach hips back as you hinge forward (keeping spine neutral) for part (b).

Conditioning
8 RFT
15/12 Cal Ski
40 Double Unders
***At the end of rounds 1/4/8, do 100 Yard Bear Hug Sandbag Carry 125/90#

WOD Notes: Goal is 13-17 minutes. If you can’t ski the 15/12 cals in a minute or less scale back to 12/10. DU sub = 20-25 dubs, 60 singles, or 80ft versa. The sandbag carry is to the far curb & back. 

Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) Seated Incline DB Bicep Curls – 5×10 (heavy)

4/13/2026 – WOD

Strength – “Week 2”
a) Back Squat – 5×5 @ 70-75% (4 Sec Pause, 4 Sec Tempo, 1 1/4, 2 Normal)
b) DB One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3:30. Heavier than last WK for part a.

Conditioning
4 Rounds (interval)
25 Russian Swings 88/70#
20 Burpees Over Rower
25/20 Cal Row
—Rest 1 min between rounds

WOD Notes: Goal is to be 3-4 min/round. Try to sprint the row since you have 1 min rest between rounds. You don’t have to jump over the rower if you physically can’t.

Assistance
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) Single Arm DB Bent-over Rows – 4×10 (each arm)

4/11/2026 – WOD

Conditioning
4 RFT w/ Partner
150m Backwards Sled Drag 135/100#
400m Run
40 T2B
30 Hang Clusters (increase after Rd 2)

WOD Notes: Goal is sub 35 minutes. You will sled drag & run together at the same time. T2B sub = T2R, hanging knee raises, v-ups, or GHD SU. HC = M: 135/165#, F: 95/110#. You should be able to do at least 3 reps without dropping bar for each barbell.

4/10/2026 – WOD

Strength
a) Box Squat – 5 Reps Every 2:30 x 10 Sets (Start at 60% & build to a heavy set)
b) Overhead Yoke Carry – 6x50ft (build to a heavy lap & walk slow)
c) Pec Flies (pulley at chest height) – 5×10
d) Trunk Rotations (pulley at chest height) – 3×12 each side
—Use 12″ box since that will get you below parallel. Sit down/back to the box, pause & try not to lean forward to initiate standing.

Conditioning
For Time w/ Partner
2 (60ft) Prowler Pushes EMOM for 10 minutes
—You will each do 1 lap/minute. Try to make it difficult to where it takes 15 Sec or so to complete the lap.

4/9/2026 – WOD

Strength
a) Deadlift – 5×5 (pause) @ 70-75%, 1 Set @ 65% pause at shins for as long as possible
b) DB Strict Press – 5×10 (heavy)
—Superset a/b every 3:30. For part (a), pause for sec after the bar gets off the ground for each rep. After you’re done the 5×5, 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 15+ secs.

Conditioning
5 RFT
20/16 Cal Bike
10 C2B Pull-ups (RX+ = 15 C2B or 6-8 Bar MU)
2 Laps DB Walking Lunges 70/50#’s

WOD Notes: Goal is 15-19 minutes. C2B sub = chin over bar, banded pu, or pulldowns with pulley. 1 lap = 4 mats. DB’s should be heavy!

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)

4/8/2026 – WOD

Strength
Clean: Floor + Low Hang + Hang + 3 Jerks: 5 Sets @ 65%-80%
—Build to a heavy set!! Squat the cleans if needed to get more weight.

Conditioning
For Time
30/24 Cal Ski
15 Clean n Jerks 155/105#
30 Box Jump Overs 24/20″
30/24 Cal Ski
30 Box Jump Overs 24/20″
15 Clean n Jerks 185/125#
30/24 Cal Ski

WOD Notes: Goal is 13-17 minutes. CnJ = 55/65%. Should be quick singles on the first bar. 2nd bar you should need a few extra secs between reps. 

Assistance
a) GHD Sit-ups – 4×30 (rest 60 sec between)
b) Dips (bar/ring) – 5×10

4/7/2026 – WOD

Strength – “Week 1”
a) Bench Press (pause) – 5×5 @ 75-80%, 1xME @ 70% (10+ reps)
b) Seated BB Good Mornings – 5×10 (build to a heavy 10 rep)
—Superset a/b every 3:30. Make sure to pause each rep for part (a). Make sure to reach hips back as you hinge forward (keeping spine neutral) for part (b).

Conditioning
4 RFT
25/20 Cal Row
4 (5 HR Push-ups + 1 Wall Walk)
100 Yard Single Arm Farmers Carry (50R + 50L) – Heavy

WOD Notes: Goal is 15-19 minutes. Make sure to do the push-ups right against the wall, so you can transition right to the wall walks. The single arm FC is to the far curb with one arm. Switch on the way back. Should be challenging! Use Farmers handle or the heavier DB’s.

Assistance
a) Hollow Rocks – 6 Sets: 45 Sec on / 45 Sec off
b) Seated Incline DB Bicep Curls – 5×10 (heavy)