Blog Archives

WOD 09/01/2025

8/31/2025

Monday 09-01-2025 :

WOD: "Lyon" - 5 Sets for Time
7 Squat Cleans* 65/45 L1, 135/95 L2, 165/115 L3
7 Shoulder-to-Overheads*
7 Burpee Jumping Pullups L1, Burpee Pullups L2, Burpee C2B's L3
- Rest 2:00 between rounds -
*L1 can be scaled further to 7 hang pwr + 7 front squats
Time Domain: 18:00–23:00 -- Time Cap: 25:00
Goal: Complete each set in 2:00 to 2:30

Dedication
This workout is named in honor of Capt. David Lyon, a U.S. Air Force Academy graduate who was killed in action on December 27, 2013. “The Lyon” serves as a reminder of his courage, leadership, and sacrifice. Approach each set with the same determination and resilience he embodied in service.
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Extra/Optional/Accessories
10:00 EMOM
Min 1: 10/7 Strict Pull-Ups
Min 2: 15 Dumbbell Bench Press
Choice on Loads that allow for unbroken Bench Press
*Look to add band tension or move to ring rows for pull-ups if needed.

WOD 08/30/2025

8/29/2025

Saturday Class Time at 8 AM
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For Time, With Partner, Alternating Rounds
6 Rounds
10 Clean and Jerk 75/55 L1, 115/75 L2, 135/95 L3,
2 Wall Walks L1 & L2, 3 Reps L3
Into..
6 Rounds
8/6 Calorie Row L1, 9/7 Cals L2, 12/9 Cals L3
6 Lateral Burpees Over the Rower
Into..
6 Rounds
8/6 Calorie Bike L1, 9/7 Cals L2, 12/9 Cals L3
36 Single Unders L1, 24 Double Unders or 48 Singles L2, 36 DU's L3
Goal: 25:00 - 32:00 -- Time Cap: 40:00
Subgoal would be to get each round done in :90

WOD 08/29/2025

8/28/2025

Friday 08-29-2025
Strength: Front Squat - Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 70%, Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%, Set 4: 5 Reps @ 75%
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16:00 EMOM
Min 1: 4 Bench Press
Min 2: 8/8 Back Rack Reverse Lunges*
Min 3: 16 ABMAT Situps L1, 12 GHD Sit-Ups, 16 Reps L2
Min 4: Rest
Bench Press: 75%+ and Building to Heavy 4 Rep
Back Rack Lunges: 95/65 L2, 135/95 L3 From the Floor
*8/8 DB Rear Stepping Lunges 35/25
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Extra/Optional/Accessories
3 Sets:
10 DB Tate Press
15/15 Terminal Banded Knee Extensions
:30 Hollow Hold

WOD 08/29/2025

8/28/2025

Thursday 08-28-2025
Strength: Every :90 x 6 Sets
1/1 Turkish Get-Up
Primary Objective: Perfect form and hitting all positions without rushing
Secondary Objective: Maximum Total Average Load
Stimulus: Unilateral Full Body Strength
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WOD: For Time
20-16-12-8-4-2
Alternating Dumbbell Snatch 25/15 L1, 35/25 L2, 50/35 L3
Box Jump Overs 24/20"
Goal: 7:00-11:00 -- Time Cap: 12:00
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Extra/Optional/Accessories
3 Sets: For Quality
:30 Barbell Z-Press (Empty Barbell)
:15 Rest
:30 Banded Face Pulls
:15 Rest
:30 Ring Plank Circles
:15 Rest

WOD 08/27/2025

8/26/2025

Wednesday 08-27-2025
Strength: 10:00 EMOM
Min 1: 10 Deadlifts
Min 2: 3 Broad Jumps for Max Distance
Deadlifts: 55-60% of 1RM Deadlift
Score: Load on Deadlift; furthest total broad jump distance per round
Goal: Maintain consistent pulling mechanics and maximal explosive jump distance
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WOD: Every 5:00 x 3 Sets
20 Hanging Knee Raises or V-Ups L1, 15 Toes to Bar L2, 20 Reps L3
16 Renegade Rows 25/15 L1, 35/25 L2, 50/35 L3
8/6 Bike Sprint L1, 10/7 Cal L2, 12/9 Cal L3
Goal: Complete each set in as close to 2:30 as possible to make this a 1:1 work to rest ratio workout
Goal: Complete each set in ~2:30 for a 1:1 work-to-rest ratio
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Extra/Optional/Accessories
3 Sets: For Quality
:30/:30 Side Plank
10-12 Glute Bridge DB Pull-Overs
:15/:15 Single Leg Sorenson Hold

WOD 08/26/2025

8/25/2025

Tuesday 08-26-2025
WOD: For Time:
600 M Run L1, 800 M Run L2, 1000m Run L3
20 Bar Facing Burpees
80 Wall Balls 14/10 L1, 20/14 L2 & L3
20 Bar Facing Burpees
60 Ring Rows L1, Jumping Pullups L2, Pull-Ups L3
20 Bar Facing Burpees
40 Push Press 65/45 L1, 95/65 L2, 115/75 L3
20 Bar Facing Burpees
600 M Run L1, 800 M Run L2, 1000m Run L3
Goal: 24:00-30:00 -- Time Cap: 32:00
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Extra/Optional/Accessories
3 Sets: For Quality
10 Weighted Maltese Raises
10/10 Single Arm DB GHD Preacher Curls
10 Reverse Nordic Curls
15 Wall Tibialis Raises

WOD 08/25/2025

8/24/2025

Monday 08-25-2025
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Weightlifting: Power Clean
Every :90 @ 10 Sets
2 Clean Pulls
1 Power Clean
Rest :15
1 Power Clean
4 Sets @ 70-80%, 3 Sets @ 80+%, 3 Sets @ 85%
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WOD: For Time - 3 Rounds
15/12 Calorie Row L1, 20/15 Cals L2, 25/20 Cals L3
20 American Kettlebell Swings 35/18 L1, 44/26 L2, 53/35 L3
15/10 Parallette Dips L1, 10/7 Ring Dips L2*, 15/10 Reps L3
Time Domain: 9:00–13:00 -- Time Cap: 15:00
*May need to do bar dips
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Extra/Optional/Accessories
3 Sets:
8-10 Glute Bridge DB DB Pull-Overs
12-15 Dual DB Skull Crushers
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3 Sets
10 Ring Hamstring Curls
20 Reverse Hyper

WOD 08/23/2025

8/22/2025

Saturday Class Time at 8 AM
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WOD: Partner Workout – For Time
1000m Row
Partner holds Dual Kettlebell Front Rack

60 Deadlifts
Partner holds Forearm Plank

30 Wall Walks
Partner holds Handstand

20 Burpee Jumping Pullup L1, Burpee C2B L2, Burpee Bar Muscle-Ups L3

1000m Row
Partner holds Dual Kettlebell Front Rack

Kettlebells: 26/18 L1, 35/18 L2, 53/35 L3
Barbell: 135/95 L1, 185/125 L2, 225/155 L3
Goal: 22:00–26:00 -- Time Cap: 30:00

WOD 08/22/2025

8/21/2025

Friday 08-22-2025
WOD: For Time - 5 Sets:
16 Wall Balls 14/10 L1, 20 Reps 20/14 L2, 24 Reps L3
18 Lateral Line Hops L1, 14 Hops Over PVC 24/20 Box L2, 18 Reps L3
12 Dual Dumbbell Bench Press* 25/15 L1, 35/25 L2, 50/35 L3
Rest: 1:00 between sets
*L1 May go from floor instead of bench
Goal: 2:30–3:30 per set | Sub-18:00 total working time
Time Cap: 25:00
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Extra/Optional/Accessories
3-4 Sets: For Quality
15/15 Terminal Banded Knee Extensions
100ft Reverse Sled Drag
15-20 Banded Tricep Extensions

WOD 08/21/2025

8/20/2025

Thursday 08-21-2025
Weightlifting: Power Snatch
Every :90 x 10 Sets
2 Snatch Pulls
1 Power Snatch
Rest :15
1 Power Snatch
4 Sets @ 70-80%, 3 Sets @ 80+%, 3 Sets @ 85%
% is Based on 1RM Power Snatch
Level 1:
2 Segmented Snatch Grip Deadlifts + 2-3 Hang Power Snatch
*Focus here is developing positional awareness and then learning how to transfer power and speed through the hips, keeping the bar close on the turnover.
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Secondary Warm-Up / Workout Primer
2-3 Sets
5 Pike Push-Ups / Box Piked Handstand Push-Ups or Strict Handstand Push-Ups
3 Snatch @ Working Loads
15 Double Unders or 25 Single Unders
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WOD: 10:00 AMRAP
5 Box Piked HSPU's* L2, Strict Handstand Push-Ups L3
5 Power Snatch 45/35 L1, 95/65 L2, 115/75 L3
35 Single Unders L1, 25 Double Unders or 40 Single Unders L2, 25 Du's L3
*L1 May need to use Strict DB Push Press
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Extra/Optional/Accessories
5 Sets: For Quality
:30 Wall Facing Handstand Hold
10/10 Single Arm DB Row
:30 Weighted Sorenson Hold