Blog Archives

WOD 05/01/2026

4/30/2026

Friday 05-01-2026
WOD: "Running Barbara"
For Time: 5 Sets
15 Ring Rows or Banded Pullups L1, Pull-Ups L2, 20 Reps L3
20 Beginner Pushups L1, Push-Ups L2, 30 Reps L3
200 M Run L1, 400m Run L2 & L3
30 Air Squats L1, 40 Reps L2, 50 Reps L3
Rest 2:00 b/t sets
Score: Time
Goal: 5:00--7:00 per set / 33:00--42:00 total
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Extra/Optional/Accessories
For Quality 4 Sets:
10-12 Bent Over Reverse DB Fly
10/10 DB Side Lying External Rotations
15 Banded Face Pulls

WOD 04/30/2026

4/29/2026

Thursday 04-30-2026
Strength: Deadlifts - Every 3:00 x 4 Sets
Set 1: 4 Deadlifts + 1-3 Seated Box Jumps
Set 2: 3 Deadlifts + 1-3 Seated Box Jumps
Set 3: 3 Deadlifts + 1-3 Seated Box Jumps
Set 4: 2 Deadlifts + 1-3 Seated Box Jumps

Start at 80% and build across sets toward a 2RM. Goal is 90% or above by the final set. The seated box jump follows each deadlift set -- athlete sits fully on the box, eliminates all countermovement, and drives through the hips explosively. These train the same pattern. Keep rest honest and do not start early. The range for the Box Jumps is due to the athletes and how high they want to go. If going high, keep it to 1 box jump, if staying more moderate move to 3 box jumps
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WOD: For Time
5 Power Cleans 95/55 L1, 155/105 L2, 205/145 L3
75 Single Unders or 25 DU Attempts L1, 50 DU's L2 & L3
5 Power Cleans
75 Single Unders or 25 DU Attempts L1, 50 DU's L2 & L3
5 Power Cleans
75 Single Unders or 25 DU Attempts L1, 50 DU's L2 & L3
5 Power Cleans
75 Single Unders or 25 DU Attempts L1, 50 DU's L2 & L3
5 Power Cleans
Time Cap: 7:00
Score = Time
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Extra/Optional/Accessories
For Quality 4 Sets:
:30 Sorenson Hold
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
Rest as needed

WOD 04/29/2026

4/29/2026

Wednesday 04-29-2026
WOD: For Time - 2:30 AMRAP / 1:30 Rest
12/9 Cal Row L1, 13/10 Cal Row L2, 15/12 Cal Row L3
10/7 Cal Bike L1, 12/9 Cal Bike L2, 15/11 Cal Bike L3
Max Burpees to Target in remaining time*
Continue until 100 Burpees total
Final round: Full 4:00 window
Score = Time (when 100 burpees is reached)
Goals: 6-7 Rounds / 22:00--26:00 - Time Cap: 8 Rounds / 32:00
* L1 = Standard burpees - trying to reach 75 reps.
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Extra/Optional/Accessories
For Quality 3 Sets:
15/15 Terminal Banded Knee Extensions
10 Glute Bridge DB Pullovers
:30/:30 Paloff Press Hold

WOD 04/28/2026

4/27/2026

Tuesday 04-28-2026
For Time: 4 Rounds
50ft Single Arm Dumbbell Overhead Lunge 25/15 L1, 35/25 L2, 50/35 L3
20 Abmat Sit-Ups L1, 25 Reps L2 & L3
15 Alternating Dumbbell Snatch
12 Ring Rows/9 Pushups L1, 12 Pullups/9 Ring Dips L2, 5/4 Ring MU's L3
Time Cap: 18:00
Goals: 12:00--16:00 - Time Cap: 18:00
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Extra/Optional/Accessories
For Quality 4 Sets:
5 Strict Pull-Ups
10 Ring Rows
:15 Hollow Hold
:30 Weighted Plank
Rest as needed b/t sets and exercises

WOD 04/27/2026

4/26/2026

Monday 04-27-2026
Weightlifting: Split Jerk - Every 2:00 x 6 Sets
3 Split Jerk
Start at 75% and build to a heavy 3-rep max across the six sets.

Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten pounds still available. Do not chase numbers at the expense of positioning -- a missed rep or a soft lockout is a signal to hold the weight, not add more.
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Strength Conditioning 10 Round EMOM
Minute 1: 5 Back Squats
Minute 2: 10 Wall Balls 14/10 L1, 20/14 L2, 15 Wall Balls L3
Back Squat - Moderate Load L1, @ 70-75% L2, @80% L3
Score = Total Load
*Try to go unbroken on the wallballs.
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Extra/Optional/Accessories
For Quality: 4 Sets
8/8 Single Arm Dumbbell Strict Press
12 Banded Face Pulls (Pause 1 sec @ face on each rep)

WOD 04/25/2026

4/24/2026

Saturday Class Time at 8 AM
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3 Rounds for Time | With a Partner
300 M Row All Levels
20 Thrusters 45/35 L1, 30 Reps 65/45 L2, 75/55 L3
300 M Row L1, 400 M Row L2 & L3
30 Front Squats L1, 40 Reps L2 & L3
400m Row L1, 500 M Row L2 & L3
40 Ring Rows L1, 30 Pullups L2, 50 Pullups L3

Split reps as desired
Score = Time
Goal Time: 22:00-30:00 | Time Cap: 35:00

WOD 04/24/2026

4/23/2026

Friday 04-24-2026
Strength: Bench Press - Every 2:30 x 5 Sets
Set 1: 5 Reps @ 75%, Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%, Set 4: 2 Reps @ 90%
Set 5: 1 Rep @ 90-95%
Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb in the tank.
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WOD: 4 Rounds for Time
400m Run
8 Devils Press 25/15 L1, 10 Reps 35/25 L2, 50/35 L3
Goal Time Domain: 12:00-15:00:00 | Time Cap: 17:00
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Extra/Optional/Accessories
For Quality: 3 Sets
10 Axel Bar-Press
15 Banded Face Pulls
:20/:20 Single Arm Ring Plank

WOD 04/23/2026

4/22/2026

Thursday 04-23-2026
WOD: 20:00 AMRAP
12 Wall Balls 14/10 L1, 20/14 L2 & L3
30ft Suitcase Walking Lunge (switch hands at 15ft) 35/18 L1, 44/26 L2, 53/35 L3
8 Hanging Knee Raises L1, 6 Toes to Bar L2, 8 Reps L3
Score = Rounds + Reps
Goal 9 to 13 Rounds
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Accessory Finisher: For Quality - 3 Sets
:30 Wall Sit March
5-7 Butterfly Ring Row
8/8 Seated DB External Rotation

WOD 04/22/2026

4/22/2026

Wednesday 04-22-2026
Weightlifting: Power Snatch
Every 2:00 x 5 Sets:
2 x (Snatch Grip Deadlift + Low Hang Power Snatch)
Rest :10 b/t reps
Starting @ 70% of 1RM Power Snatch and increasing to a heavy for the day
The goal here is to hit each rep with a clean fast turnover into the catch and receive with confidence. No pressing out reps.
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WOD: For Time - 10 Rounds
3 Power Snatch 65/45 L1, 95/65 L2, 135/95 L3
3 Lateral Burpees L1, 3 Bar Facing Burpees L2 & L3
Score = Time
Goal Time Domain: 5:00- 7:00 | Time Cap: 10:00
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Extra/Optional/Accessories
For Quality: 3 Sets
8/8 Split Stance DB CrossBody RDL, Moderate
10 Weighted GHD Hip Extensions, Moderate

WOD 04/21/2026

4/20/2026

Tuesday 04-21-2026
Gymnastics Conditioning: 5 Sets: 3:00 AMRAP / 1:00 Rest
15/11 Calorie Bike L1, 18/13 Cal L2, 20/14 Cal L3
AMRAP in Remaining Time
4/3 Strict Banded or Ring Rows L1, Strict Pull-Ups L2, 5/4 Reps L3
4/3 Ring Pushups or Parallette Dips L1, Ring Dips L2, 5/4 Reps L3
Score = Sum Total Rounds + Reps Across All 5 Sets
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Core Finisher - For Reps: 4 Sets
:20 Hollow Rocks
:10 Rest
:20 Side Plank (R)
:10 Rest
:20 Side Plank (L)
:10 Rest
:20 Alternating V-Ups
:10 Rest
*Note: This is 8:00 of Work