WOD Blog

WOD 04/14/2026

4/13/2026

Tuesday 04-14-2026
Mixed Mono Threshold Conditioning
WOD: Every 5:00 x 6 Sets
12/9 Calorie Row L1, 15/12 Cal L2, 16/13 Cal L3
10/7 Calorie Bike L1, 12/9 Cal L2, 15/11 Cal L3
200 M Run L1, 400m Run L2 & L3
Score = Sum Total Time
Goal: 3:30-4:15/set
---
Extra/Optional/Accessories
For Quality 3-4 Sets
:20/:20 Single Leg Hip Thrust Hold (off bench)
10 Standing DB Calf Raises
:30/:30 Side Plank Hold

WOD 04/13/2026

4/12/2026

Monday 04-13-2026
Workout Primer / Specific Barbell Prep
4 Sets: Building to Working Loads
Snatch + Low Hang Snatch + Hang Snatch
3 Back Squats
2 Seated Box Jumps to High Box
Rest 1:00 b/t sets

Start at 40-50% for both the Snatch and the Back Squat and increase loads to 70% over 4 Sets
---
WOD: 20:00 EMOM
Minute 1: Snatch + Low Hang Snatch + Hang Snatch
Minute 2: 5-5-4-3-3 Back Squat
Minute 3: 3 Seated High Box Jumps
Minute 4: Rest

-Snatch Complex:
Starting @ 70% of 1RM Snatch and Building to a Heavy for the Day. L2 go no higher than 80%.
- Back Squat
Starting @ 70% for the first set of 5 and increase loads every set in the range of 5-10% every set and ending at a heavy 3 for the day. The goal here would be to end knowing you had another 10lb in the tank and ended on a quality rep. Think Heavy 3 rep @ 9/10 RPE.
- Seated High Box Jump: Choice on Height. Goal is to get to a high box, but safely. L1 can go from standing here.
---
Extra/Optional/Accessories
For Quality 3 Sets:
10 Dual KB Front Squat (21x1 Tempo)
50ft Reverse Sled Drag + 50ft (15m) Sled Push
Rest 2:00 b/t sets

WOD 04/11/2026

4/10/2026

Saturday Class Timea t 8 AM
---
WOD: For Time With Partner
800 M Row L1, 1000 M Row L2 & L3
75 Wall Balls (Choice) L1, 100 Reps 14/10 L2, 20/14 L3
75 Ring Rows L1, 100 Reps L2 & L3
75 Medball Walking Lunges L1, 100 Reps L2 & L3
400 M Row L1, 500 M Row L2 & L3
40 Wall Balls L1, 50 Reps L2 & L3
40 Ring Rows L1, 50 Reps L2 & L3
40 Medball Walking Lunges L1, 50 Reps L2 & L3
Goal: 24:00 – 30:00 | Time Cap: 32:00

Ring Row Position: Body Parallel or as close to parallel on the floor directly underneath the bar.

Hold Format: One Partner Works, One Partner Holds:
Row → Non-rowing partner holds Ring Row to Chest (Position is at 45 degree angle to floor or closer to parallel)
Wall Balls → Non-working partner holds Wall Sit
Ring Rows → Non-working partner holds Dead Hang
Medball Walking Lunges → Non-working partner holds Wall Supported Handstand Hold

*The hold must be maintained whenever a rep is in progress. If the hold breaks, the working partner stops until the hold is re-established.

There will be more scaled "hold" positions for L1.

WOD 04/10/2026

4/9/2026

Friday 04-10-2026
Gymnastics Strength EMOM - 10:00 EMOM
Minute 1: 3-5 Reps x 5515 Tempo Ring Dip
Minute 2: :20 Tuck Front Lever Hold

Tempo Dip = :05 Lowering from the Top, :05 Hold in Bottom of Dip, :01 on the Press back to Support, :05 Support Hold
Modifications / Adjustments
Tempo Ring Dip
- Add Band Tension / Toenail Spot
- Ring Push-Up with same tempo

Tuck Front Lever Hold
- Toenail spot with 1 leg and other leg tucked
- Hollow Hold with Band Pull Over Hold
---
WOD: 3 Rounds for Time
12 Hanging Knee Raises L1, 18 Toes-to-Bar L2 & L3
10/7 Cal Bike L1, 12/9 Cal L2 & L3
18 Alternating Dumbbell Hang Snatch 25/15 L1, 35/25 L2, 50/35 L3
Goal: 7:00 – 11:00 | Time Cap: 12:00
---
Extra/Optional/Accessories
For Quality: 3-4 Sets
16 Alt Standing Landmine Oblique Twist
50/50ft Mixed Rack + Overhead KB Carry

WOD 04/09/2026

4/8/2026

Thursday 04-09-2026
WOD: For Time
800 M Run L1, 1000 M Run L2 & L3
20 Deadlifts 135/95 L1, 185/125 L2, 225/155 L3
20 Box Jumps 20" L1, 24/20"
600 M Run L1, 800M Run L2 & L3
15 Deadlifts
15 Box Jumps
400 M Run L1, 600m Run L2 & L3
10 Deadlifts
10 Box Jumps
200 M Run L1, 400m Run L2 & L3
5 Deadlifts
5 Box Jumps
100 M Run L1 200m Run L2 & L3
Time Domain: 16:00 – 22:00 | Time Cap: 25:00
---
Extra/Optional/Accessories
For Quality 4 Sets:
12-15 Banded Glute Ham Raise
10/10 Single Leg Barbell Hip Thrust

WOD 04/08/2026

4/7/2026

Wednesday 04-08-2026
Strength: Every 2:30 x 4 Sets
Set 1: 6 Push Press + 6-8 High Wall Balls
Set 2: 5 Push Press + 6-8 High Wall Balls
Set 3: 4 Push Press + 6-8 High Wall Balls
Set 4: 3 Push Press + 6-8 High Wall Balls
Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
High Wall Balls: 12/11ft Target - Choose Loads that allow you to hit the target.
---
WOD: Every 4:00 x 4 Sets
12 Dual Db Bench Press 25/15 L1, 15 Reps 35/25 L2, 50/35 L3
10 Dual Dumbbell Front Squats
3 Wall Walks to 30" L1, 5 Reps to 20" L2, 10" L3
Goal: 2:30-3:00 on / 1:00-1:30 off
---
Extra/Optional/Accessories
For Quality 4 Sets:
10 Ring Tricep Extensions
15 Banded Face Pulls
15/15 Banded Terminal Knee Raises

WOD 04/07/2026

4/6/2026

Tuesday 04-07-2026
WOD: For Reps - 4 Sets
1:00/1:00 on/off
10 Burpees + Max Reps*

1:00 Rest to Reset Clock (After the final rest)

4 Sets
2:00/1:30 on/off
10 Burpees + 200m Run** + Max Reps*

1:00 Rest to Reset Clock (After the final rest)

4 Sets:
3:00/2:00 on/off
200m Run + 10 Burpees + 200m Run + Max Reps*

*Max Reps: For Each Set of Each Section
Set 1. Jumping Pulllups L1, Banded Strict L2, Strict Pull-Ups L3
Set 2. Abmat Situps L1, GHD Sit-Ups L2 & L3
Set 3. American Kettlebell Swings 35/18 L1, 44/26 L2, 53/35 L3
Set 4. Calorie Bike
** Runs are 150 M for L1
---
Extra/Optional/Accessories
For Quality 3 Sets:
:30/:30 Side Plank
1:00 Sorenson Hold
1:00 Forearm Plank Hold

WOD 04/06/2026

4/6/2026

Monday 04-06-2026
Weightlifting: Every 2:30 x 5 Sets
Clean + 2 Hang Clean + Front Squat
Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2 of this cycle.
*The Clean can be either a Power Clean or a Squat Clean.
---
WOD: 3 Rounds for Time
500m Row
20 Single Db Box Step-Overs 25/15 L1, 35/25 L2, 50/35 L3
50 Single Unders L1, 50 Double Unders L2 & L3
Box Height: 24/20”
Goal: 11:00 – 15:00 | Time Cap: 15:00
---
Extra/Optional/Accessories
For Quality 3 Sets:
12 Dual KB Front Squat
50ft Sled Push
:30/:30 Paloff Press Hold

WOD 04/04/2026

4/3/2026

Saturday Class Time at 8 AM
---
For Time: With a Partner
30 Rounds
1 Deadlift 315/225 L3, 225/155 L2, 80% of 1RM L1
3 Handstand Push-Ups L2 & L3, Push-Ups L1
5 Wall Balls 20/14 L2 & L3, 14/10 L1

Reps may be split in any fashion
Score = Total Time
Goal: 18:00-25:00 - Time Cap: 30:00

WOD 04/03/2026

4/2/2026

Friday 04-03-2026
Weightlifting: Snatch - Every 2:00 x 5 Sets
Snatch + 2 Hang Snatch + Overhead Squat
Starting @ 65% of 1RM Snatch and increasing to a heavy complex for the day. The priority is still the Hang Snatch here, but we are looking to increase to a heavier load than we did in week 1 of this cycle.

The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set
---
WOD: For Time
400m Run
20 Power Snatch 45/35 L1, 30 Reps 75/55 L2, 95/65 L3
400m Run
15 Power Snatch 65/45 L1, 20 Reps 95/65 L2, 115/75 L3
400m Run
10 Power Snatch 75/55 L1, 115/75 L2, 135/95 L3
*There will of course be a bad weather option if it's raining.
Score = Total Time
Goal: 11-15 min - Time Cap: 17 min
---
Extra/Optional/Accessories
For Quality 4 Sets:
10 Banded Cuban Rotation & Press
10-12 Reverse Nordic Curls
15 Wall Tibialis Raises