WOD Blog

WOD 07/09/2026

7/8/2026

Thursday 07-09-2026
WEIGHTLIFTING: Power Clean - 10:00 EMOM
1 Power Clean
Start at 60% of 1RM Power Clean and build each minute to a heavy single for the day.
*For athletes not looking to max out today 3 Power Cleans @ 70%
---
STRENGTH: Sumo Deadlift - Every 3:00 x 4 Sets
5 Sumo Deadlifts
+
3 High Box Jumps
Complete all four sets between 100-105% of your 5x5 Sumo Deadlift Test Week 2 of the Cycle load. Reps should be touch-and-go or a slight re-brace and reset at the bottom; do not fully release tension between reps. The high box jump is programmed as a superset to drive neural activation and recruitment.
---
Extra/Optional/Accessories
For Quality: 4 Sets
8-10 Glute Ham Raises
:30 Weighted Sorenson Hold

WOD 07/08/2026

7/7/2026

Wednesday 07-08-2026
GYMNASTICS SKILL - Handstand Walk
Every 1:30 x 6 Sets
25-50ft Handstand Walk
Handstand Walk to Wall
Lateral Handstand Walks
*There will be further scaling options
---
WOD: For Time
Every 3:00 x 5 Sets
300/250m Row
15/10 Pushups L1, 16/12 Reps L2, 20/15 Reps L3
10 Hanging Knee Raises L1, 10 Toes-to-Bar L2 & L3
Score = Sum Total Time
Goal - Sub 2:30 Per Set
Secondary Goal: Try to complete the row in 1:10
---
Extra/Optional/Accessories
For Quality: 4 Sets
10/10 Standing Landmine Rotation
:15 GHD Supine Hold
15/15 Banded Terminal Knee Extensions

WOD 07/07/2026

7/6/2026

Tuesday 07-07-2026
STRENGTH: Back Squat
Every 3:00 x 4 Sets
Set 1: 10 Reps @ 60-65%, Set 2: 8 Reps @ 65-70%
Set 3: 6 Reps @ 70%, Set 4: 6 Reps @ 70-75%
---
For Time:
400m Run
50 Wall Balls 14/10 L1, 20/14 L2 & L3
50ft Farmers Walking Lunge 25/15 L1, 35/25 L2, 50/35 L3
400m Run
40 Wall Balls
50ft Farmers Walking Lunge
400m Run
30 Wall Balls
50ft Farmers Walking Lunge
Goal Time 14 - 17 Minutes -- Time Cap: 17:00
---
Extra/Optional/Accessories
For Quality: 4 Sets
50/50ft Crossover Lateral Sled Drag
:30/:30 Single Leg Foot Elevated Glute Bridge Hold
:30/:30 Side Plank

WOD 07/06/2026

7/5/2026

Monday 07-06-2026
WEIGHTLIFTING: Push Press + Push Jerk
Every 2:00 x 5 Sets
2 Push Press + 3 Push Jerks
Start at 80% of Push Press 1RM and build to a heavy for the day across all five sets. Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
---
WOD: For Time
8 Rounds
50 Single Unders L1, 24 Double Unders L2, 36 Reps L3
10 Alternating Db Snatch 25/15 L1, 12 Reps 35/25 L2, 55/35 L3
6 Lateral Burpees over Db L1, 8 Reps L2 & L3
Goal Time 9 to 12 Min -- Time Cap: 14:00
Score = Time
---
Extra/Optional/Accessories
For Quality: 3 Sets
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)

WOD 07/04/2026

7/3/2026

Saturday Class Time at 8 AM
---
For Reps:
25:00 AMRAP (With a Partner, Split as Needed)
7 Muscle-Ups L3, 9 Strict Pullups/9 Dips L2, 9 Ring Rows/9Pushups
11 Thrusters 155/105 L3, 115/75 L2, 75/55 L1
14 Toes-to-Bar L3 & L2, Hanging Knee Raises L1
Score = Rounds + Reps

WOD 07/03/2026

7/2/2026

Friday 07-03-2026
WOD: For Max Calories
4 Sets:
3:00 AMRAP
300 M Run L1, 400m Run L2 & L3
- Max Calorie Bike
Rest 1:00
3:00 AMRAP
300 M Run L1, 400m Run L2 & L3
- Max Calorie Row
Rest 1:00
Score = Total Calories
---
Extra/Optional/Accessories
For Quality:
3 Sets:
8/8 Single Leg KB RDL
:30 GHD Sorenson Hold

WOD 07/02/2026

7/1/2026

Thursday 07-02-2026
WOD: For Rounds + Reps
20:00 AMRAP
3 Wall Walks 30" L1, 15" L2, 10" L3
18 American Kettlebell Swings 35/18 L1, 44/26 L2, 53/35 L3
12 Dual Db Bench Press 25/15 L1, 35/25 L2, 50/35 L3
30ft Farmers Carry Walking Lunge
Score = Rounds + Reps
GOALS 5-7 Rounds
Try to complete each round in 4 min or less
---
Extra/Optional/Accessories:
For Quality 4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft Sandbag Carry
Choice on Loads

WOD 07/01/2026

6/30/2026

Wednesday 07-01-2026
STRENGTH: Front Squat
Every 2:30 x 6 Sets
Set 1: 8 Reps @ 80-90%, Set 2: 7 Reps @ 85-90%
Set 3: 6 Reps @ 90-95%, Set 4: 5 Reps @ 100%
Set 5: 4 Reps @ 105%, Set 6: 3 Reps @ 110%
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
---
WOD: For Reps
8:00 AMRAP
2 Squat Cleans 75/55 L1, 155/105 L2, 185/125 L3
4 Deadlifts
36 Single Unders L1, 18 Double Unders L2, 24 Reps L3
Score = Rounds + Reps
Goal of 8 Rounds
---
Extra/Optional/Accessories:
For Quality: 3 Sets
10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold

WOD 06/30/2026

6/29/2026

Tuesday 06-30-2026
Strength: Strict Press + Weighted Strict Pull-Ups
10:00 EMOM
Minute 1: 8 Strict Press
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
---
WOD: For Time - 5 Sets
10/7 Cal Bike L1, 12/9 Cal L2 & L3
12 Abmat Situps L1, 16 Reps L2 & L3
6 Dual DB Hang Clean and Jerk 25/15 L1, 8 Reps 35/25 L2, 50/35 L3
25/25ft Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Time Cap: 14:00

GOALS 1:15-1:45 per set, 9:00-12:00 running time
Trying to go unbroken across all five sets on the floor movements.
Try to get the bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
---
Extra/Optional/Accessories:
For Quality: 3 Sets
15 Dumbbell Zottmon Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.

WOD 06/29/2026

6/28/2026

Monday 06-29-2026
WEIGHTLIFTING: Snatch - Every 2:00 x 6 Sets
Set 1: 4 Reps @ 60%, Set 2: 4 Reps @ 65%
Set 3: 3 Reps @ 70%, Set 4: 3 Reps @ 75%
Set 5: 3 Reps @ 80%, Set 6: 2 Reps @ 85%
All percentages based on 1RM Snatch. Reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
---
WOD: For Time
12-9-7
Power Snatch 65/45 L1, 95/65 L2, 135/95 L3
Burpee Box Step Overs L1, Burpee Box Jump Overs L2 & L3 24/20"
Goal Time 5 to 7 Min - Time Cap: 10:00
---
Extra/Optional/Accessories
For Quality: 4 Sets
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
15 Banded Face Pulls