Category Archives: WOD

3/31/2026 – WOD

Strength
a) Deadlift – 5×5 @ 75-85%
b) DB Lateral Raises – 5×8 (3 Sec eccentric)
—Superset a/b every 3:30. No touch n go for part (a).

Conditioning
6 RFT
250m Run
6 Power Cleans (increase after round 3)
8 GI Janes

WOD Notes: Goal is 15-19 minutes. PC = M: 185/205#, F: 125/135# (65/70%). Cleans are meant to be moderately heavy to where you can get through 6 reps in less than 30 secs, but if shouldn’t feel super light. Pick a bar above your reach for GI Janes, if you can do a strict PU. Run sub = 200/150ft versa.

Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) DB Bicep Curls – 5×10 (heavy)

3/30/2026 – WOD

Strength
a) Back Squat (1 1/4) – 5×5 @ 70-75%
b) DB Pull-overs – 5×8 (2 DB’s) – heavy!
—Superset a/b every 3:30. Each rep for part (a) = you will come out of the bottom of the squat & only stand up just above parallel then go back down below parallel, then stand up. Make sure to get down as far as you can below parallel for each rep so that you have some distance to stand up from. 

Conditioning
5 RFT
20/16 Cal Bike
18 Wall Balls 30/20# to 10/9.5ft
6 Laps Sandbag Bear Hug Carry 150/115#

WOD Notes: Goal is 14-18 minutes. WB should be unbroken each round if possible. Go heavier than normal. 1 Lap = 4 mats for the bear hug carry.

Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)

3/28/2026 – WOD

Conditioning
5 RFT w/ Partner
150 Double Unders
20 Front Rack Lunges (increase after Rd 2 & 4)
12 Wall Walks 
16 Dball/Bag over Shoulder 150/115#

WOD Notes: Goal is sub 30 minutes. DU sub = 100 singles/person or 150ft versa. You will work at the same time. The 10 lunges should be unbroken & challenging by round 3. M = 165/195/225#, F = 110/135/155#. WW sub = 8 shoulder tap/WW. 

3/26/2026 – WOD

Strength
a) 5 Strict Press + Max Push Press – 5 Sets @ 80% of Strict Press
b) Strict Pull-ups (supinated) – 5×8-10 (advanced = C2B or weighted, novice = banded)
—Superset a/b every 3:30. The 5th strict press should feel like a max so that you’re not doing a million PP. If you get 10+ PP the first set add weight.

Conditioning
For Time
30 Russian KB Swings 88/70#
4 Rope Climbs 15ft  (RX+ = 18ft)
50/40 Cal Ski
30 Russian KB Swings 88/70#
50/40 Cal Ski
4 Rope Climbs 15ft  (RX+ = 18ft)
30 Russian KB Swings 88/70#

WOD Notes: Goal is 14-18 minutes. Try to do the Swings unbroken or in 2 sets. Hinge your swings & extend knees/squeeze butt when you finish each rep. RC sub = 7 RR/RC or 5 up/downs (strict). 

Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)

3/25/2026 – WOD

Strength
Snatch – 2 Every 1:15 x 10 Sets @ 70-85%
—Use a little heavier than last week & increase as needed. You may also stay lighter and work on technique. The 2 reps should take 20-30 secs, so don’t rush the reps.

Conditioning
For Time – 2026 Quarterfinals WOD #1
10 50ft Shuttle Runs
20 Overhead Squats 115/80#
30 Lateral Burpees over Bar
—rest 1 minute
30 Lateral Burpees over Bar
20 Overhead Squats 115/80#
10 50ft Shuttle Runs

WOD Notes: Goal is 8-13 minutes. OHS = 40% of OHS max (should be able to do unbroken or break once). 1/2 lap = 4 mats + 1 foot. You may sub front squats if OH mobility limits you from getting below parallel.

Assistance
a) GHD Sit-ups – 5×25 (rest 45 sec between)
b) DB Skull Crushers – 5×10 (heavy)

3/24/2026 – WOD

Strength
a) RDL – 1×8 @ 70%, 1×6 @ 75%, 3×4 @ 80%+
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. FIrst rep starts from the top of the DL. Try to go a little heavier than last week.

Conditioning
10 RFT
10/8 Cal Bike
8 T2B
4 Power Clean (increase after round 5)

WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors. T2B sub = T2R, hanging knee raises, or v-ups. PC = M: 205/225#, F: 135/155# (70/75%). You should be able to do relatively quick singles round 1-5, then take a few extra secs between reps on Rd 6-10.

Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Bicep Curls – 5×10 (heavy)

3/23/2026 – WOD

Strength
a) Back Squat – 5×5 @ 70-75% (5/4/3/2/1 Sec Eccentric by rep)
b) DB Pull-over – 5×10 (2 DB’s) – heavy
—Superset a/b every 3:30. Rep 1 = 5 sec eccentric, Rep 2 = 4 sec eccentric, etc… Should be a little heavier than last week’s weights. 

Conditioning
5 RFT
400/350m Row
10 DB Bench Press (heavy)
Double Unders (# of strokes it takes to finish 400/350m row)

WOD Notes: Goal is 14-18 minutes. DB’s should be heavy for 10 reps to where you’re almost failing by the 4th round. Slow the tempo down if it feels too light so that it’s challenging. Slow your stroke rate down on the rower & work on hard pulls, so that you don’t have to do a lot of double unders. DU = 1.5x singles or 2x (# strokes) on versaclimber. Shoot for less than 60 pulls on the rower.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)

3/21/2026 – WOD

Conditioning
4 RFT w/ Partner
60 Wall Balls 30/20# to 10/9.5ft
40 Burpees (no jump)
30 Deadlifts (increase after round 2)
600m Run

WOD Notes: Goal is sub 40 minutes. Burpees & Run you will work at the same time. DL = M: 275/315#, F: 185/225# (55/65%). 

3/19/2026 – WOD

Strength
a) Bench Press (pause each rep) – 5×5 @ 75%+
b) GHD Hip Extensions – 5×8-10 (weighted – pause each rep)
—Superset a/b every 3:30. Use Roman chair in between squat racks if GHD’s are taken. DON’T skip part (b)!!

Conditioning
15 Min AMRAP
3-6-9-12-15-18-21…Cal Bike
10-20-30-40-50-60-70…Double Unders
***8 C2B Pull-ups to start each round (RX+ = Strict or 4-5 MU)

WOD Notes: Goal is to get to the round of 8/21/70. Girls will bike the same amount of cals. DU sub = count by 15’s for singles or count by 20’s for versa (feet).

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Skull Crushers – 5×10 (heavy)

3/18/2026 – WOD

Strength
Snatch – 3 Every 1:30 x 8 Sets @ 70-85%
—Use a little heavier than last week & increase as needed. You may also stay lighter and work on technique. The 3 reps should take at least 30 secs, so don’t rush the reps.

Conditioning
6 Rounds (interval)
4 Laps One Arm Farmers Carry (heavy)
7 Push Jerks (increase every 2 rds)
15/12 Cal Row
—Rest 1 minute between rounds

WOD Notes: Goal is under 2 minutes/round. You should be rowing at 90%+ effort since you have rest each round. PJ = M: 165/185/205#, W: 110/125/135#. Use 60/65/70%. 1 Lap = 4 Mats. Use Farmers handles or DB’s since they are heavier than the KB’s. Try to avoid straps if possible. You may switch arms every lap if you want.

Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×12 (heavy every set – palms up)