Blog Archives

WOD 10/01/2025

9/30/2025

Wednesday 10-01-2025
Strength: Back Squat - Every 2:00 x 6 Sets
2 Back Squats @ 80% of 1RM
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WOD: 12:00 EMOM
Min 1: 12 Back Rack Reverse Lunges 45/35 L1, 95/65 L2, 135/95 L3
Min 2: 200ft Farmers Carry 25/15 L1, 35/25 L2, 53/35 L3
Min 3: 10/8 Calorie Row L1, 12/9 Cal L2, 15/12 Cal L3
Min 4: 12 Wall Balls 14/10 L1, 15 Reps 20/14 L2, 20 Reps L3
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Extra/Optional/Accessories
3-4 Sets: For Quality
:15/:15 Copenhagen Plank
:15/:15 Star Plank
:45 Sandbag Bear Hug Hold

Tuesday 09-30-2025

9/29/2025

Tuesday 0-30-2025
Strength: Push Press
Every 1:30 x 6 sets
3 Reps @ 75%
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WOD: 8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump 24/20 L1 & L2, 30/24 L3
6 Shoulder to Overhead 75/55 L1, 115/75 L2, 155/105 L3
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Extra/Optional/Accessories
3 Sets: For Quality
10 Ring Push-Ups
:20 Ring Plank Hold
12/12 Side Lying DB External Rotations

WOD 09/29/2025

9/29/2025

Monday 09-29-2025
Strength: Deadlift - Every 2:30 x 4 Sets
5 Deadlifts @ 70%
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WOD: 3 Sets of 3:00 AMRAP
:30 Max Kipping Knee Raises L1, Alternating T2B's L2, Max Toes to Bar L3
20/14 Cal Bike L2, 25/18 Cal L2, 30/22 Cal L3
-Max Banded or Toes Spotted Pullups L1, Max Strict Pull-Ups L2 & L3
Rest 2:00 b/t sets
Score = Toes to Bar + Max Strict Pull-Ups
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Extra/Optional/Accessories
3 Sets: For Quality
20 GHD Hip Extensions
:40 Sorenson Hold
10/10 Three Point Dumbbell Row

WOD 09/27/2025

9/29/2025

Saturday 09-27-2025
Saturday Class Time at 8 AM
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WOD: 3 Rounds for Time, With a Partner
200 Single Unders L1, 120 Double Unders L2, 200 DU's L3
:45 Synchro Plank Hold L1 & L2, 1:00 L3
6 Pull To Stand L1, 4 Rope Climbs L2, 6 Reps L3
:45 Synchro Plank Hold L1 & L2, 1:00 L3800m Run
30 Synchro Abmat Sit-Ups L1 & L2, 40 Reps L3
Time Goal: 34:00-40:00 -- Time Cap: 40:00
Try to Complete Each Round in Under 12 Minutes
You and your partner may split up the DU's and Climbs however you wish

WOD 09/26/2025

9/25/2025

Friday 09-26-2025
Strength: Bench Press -- Every 2:30 x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: Max Reps @ 80%
Modifications and/or Substitutions:
Can adjust to close grip bench press for those with shoulder impingement, or move to Dumbbell Bench Press or Floor Press.
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WOD: 3 Rounds for Time
20/15 Elevated Pushups L1, Pushups L2, 25/20 Reps L3
20 Wall Balls 14/10 L1, 20/14 L2, 25 Reps L3
Time Domain: 4:00-7:00
Time Cap: 10:00
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Extra/Optional/Accessories
4 Sets: For Quality
10 Ring Tricep Extensions
10 Goblet Cossack Squats

WOD 09/25/2025

9/24/2025

Thursday 09-25-2025
Skill Progressions: Handstand Walking
Every :90 x 6 Sets
15–25ft Handstand Walk
Or the following progressions:
Handstand Walk to Wall
Wall Facing Shoulder Weight Shifts
Box Pike Handstand Weight Shifts
Wall Facing Handstand Shoulder Taps
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WOD: 15:00 AMRAP
12/9 Cal Bike L1 & L2, 15/11 Cal L3
9 Kipping Knee Raises L1, 9 Toes Near Bar L2, 12 Toes to Bar L3
50ft* Kettlebell Farmers Carry 35/26 L1, 53/35 L2, 70/53 L3
*Add 50ft Farmers Carry Each Set
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Extra/Optional/Accessories
4 Sets: For Quality
10-12 Behind the Back Barbell Wrist Curls
15-20 Tall Kneeling Banded Lat Pull Downs

WOD 09/24/2025

9/23/2025

Wednesday 09-24-2025
WOD: Every 3:00 x 10 Sets
12/9 Calorie Row L1, 14/11 Cal L2, 13 Cal L3
8 Dumbbell Thrusters 25/15 L1, 35/25 L2, 50/35 L3
8 Lateral Burpees over Dumbbells
*Alternate Directions Each Set
Goal: Complete each set in 1:45-2:15
Time Cap/Set: 2:45
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Extra/Optional/Accessories
3-4 Sets: For Load
10-12 Front Rack Step-Ups 20"
:20-25 Ring Support Hold

WOD 09/23/2025

9/22/2025

Tuesday 09-23-2025
Weightlifting: Clean Complex + High Box Jumps
20:00 EMOM
Min 1: Clean Complex
Min 2: 5 High Box Jumps
*Level 1 may need to do 10 step ups instead.
Clean Complex =
Clean Deadlift + Hang Power Clean + Power Clean
*Starting @ 60% of Power Clean and increasing to a heavy for the day
Box Jumps: Choice on height. Looking for a challenging set
**Goal: Build to 90% of 1RM Power Clean
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Gymnastic Strength
Every 2:00 x 5 Sets
5-7 Strict Pull-Ups
10 Dumbbell Floor Pull-Overs

For those that have the ability, add loads to the pull-ups today. For those that are challenged by pull-ups, add band tension. Or move to a jumping pull-up + eccentric, or even just move to challenging ring rows to create quality strength building session here to finish off the day.

WOD 09/22/2025

9/21/2025

Monday 09-22-2025
Strength / Weightlifting
Overhead Squat: Every :90 x 8 Sets
1 Rep @ 70%+ of 1RM Snatch
Modifications and/or Substitutions: Overhead Lunge or Back Squats if you have to.
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WOD: 3 Rounds for Time:
21 Alternating Dumbbell Snatch 35/25 L2, 50/35 L3
400m Run
12 Overhead Squats 45/35 L1*, 95/65 L2, 115/75 L3
*If OH Squats are not there, OH lunges of course or goblets squats 44/35 KB
Goal Time: 9:00–13:00 -- Time Cap: 15:00
Try to complete each round in 4 min or less.
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Extra/Optional/Accessories
4 Sets: For Quality
100ft Dual KB OH Carry (Your choice on load)
8/8 Goblet Crossover Step-Ups 20"

WOD 09/20/2025

9/19/2025

Saturday Class Time at 8 AM
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3 Rounds For Time, with a Partner
80 Wall Balls 14/10 L1, 60 Reps 20/14 L2, 80 Reps L3
60 Ring Rows L1, 40 Pull-Ups L2, 60 Reps L3
400m Farmers Carry 35/18 L1, 53/35 L2 & L3
Time Domain: 28:00–34:00
Time Cap: 40:00