Blog Posts

WOD 04/02/2026

4/1/2026

Thursday 04-02-2026
Gymnastics Skill Strength Session
In 8:00 minutes Complete
4 Sets:
8 Bar Kip Swings
4 Strict Knees to Chest
:10 Tuck L-Hang
Rest as needed b/t sets
---
WOD: Every 14:00 x 2 Sets
800/700 M Row L1, 1000/900m Row L2 & L3
15 Kipping Knee Raises L1, 20 Toes 2 Bar L2, 25 Reps L3
30 Burpees to Plate L1, 40 Reps L2, 50 Reps L3
15 Kipping Knee Raises L1, 20 Toes 2 Bar L2, 25 Reps L3
Plate: 45lb
Score = Sum Total Time (Record Both Times)
Goal: Sub 12:00 Each Set
---
Extra/Optional/Accessories
For Quality 4 Sets:
10/10 Half Kneeling Paloff Press with Rotation
12 Seated Banded Rows
100ft Sandbag Bear Hug Carry, For Load

0 Comments

WOD 04/01/2026

4/1/2026

0 Comments

Wednesday 04-01-2026
Back Squat: Every 3:00 x 5 Sets
Set 1: 6 Back Squats + 8 Jumping Lunges
Set 2: 6 Back Squats + 8 Jumping Lunges
Set 3: 5 Back Squats + 6 Jumping Lunges
Set 4: 4 Back Squats + 6 Jumping Lunges
Set 5: 3 Back Squats + 4 Jumping Lunges
Jumping Lunges are alternating and total reps. 8 = 4 per leg
Starting @ 70% & increasing by feel to around an 8/10 RPE on our 5th Set
---
WOD: 8:00 AMRAP
20-40-60-80-100 ...
*Double Unders L2 & L3
4-8-12-16-20 ..
Dual Dumbbell Reverse Lunges 25/15 L1, 35/25 L2, 50/35 L3
*L1 doubles the number on Single Unders
Goal: Reach round 5 (through 80 DUs / 16 Lunges and into 100 + 20)
---
Extra/Optional/Accessories
3 Sets
15/15 Banded Terminal Knee Extensions
10/10 Single Leg Barbell Hip Thrust
-
3 Sets:
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank

0 Comments

WOD 03/31/2026

3/30/2026

0 Comments

Tuesday 03-31-2026
Strength: Bench Press - Every 3:00 x 4 Sets
Set 1: 6 Bench Press + 3 Plyo Push-Ups
Set 2: 5 Bench Press + 3 Plyo Push-Ups
Set 3: 4 Bench Press + 3 Plyo Push-Ups
Set 4: 3 Bench Press + 3 Plyo Push-Ups
Starting @ 70% and increasing by feel to around an 8/10 RPE on our 4th Set These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.
---
WOD: For Reps - 16:00 AMRAP
10/8 Calorie Row L1, 12/9 Cal L2 & L3
4 Ring Rows L1, Strict Pull-Ups L2
8 Beginner Pushups L1, Push-Ups L2
12 Air Squats L1 & L2,
*1 Round "Strict Cindy" is the L3)
10/8 Calorie Bike L1, 12/9 Cal Bike L2 & L3
3 Burpee Jumping Pullups L1, Burpee C2B's L2, Burpee Bar Muscle-Ups L3
Score = Rounds + Reps
Goal: 5-6 Rounds
---
Extra/Optional/Accessories
For Quality 4 Sets:
12 DB Hammer Curls
12 DB Floor Skull Crushers

0 Comments

WOD 03/30/2026

3/29/2026

0 Comments

Monday 03-30-2026
Strength: Deadlift - Every 3:00 x 5 Sets
Set 1: 5 Deadlifts + Seated Double Broad Jump
Set 2: 5 Deadlifts + Seated Double Broad Jump
Set 3: 4 Deadlifts + Seated Double Broad Jump
Set 4: 3 Deadlifts + Seated Double Broad Jump
Set 5: 3 Deadlifts + Seated Double Broad Jump
Starting @ 70% and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5. This should be roughly 5% heavier than the progression from 2 weeks ago.
---
WOD: Barbell Cycling
For Time
1-2-3-4-5-4-3-2-1
Power Cleans 75% of 1 RM L1, 155/105 L2, 185/125 L3
5 Step-Ups 24/20 L1, Box Jumps 24/20 L2, 30/24 L3
Goal: 5-7 min - Time Cap: 8 min
---
Extra/Optional/Accessories
For Quality 4 Sets:
:45 RKC Plank
:45 Sorenson Hold (Weighted)
:30/:30 Paloff Press Hold

0 Comments

WOD 03/28/2026

3/27/2026

1 Comment

For Time | With a Partner
400m Run (Carrying Kettlebell)
50 Deficit Push-Ups
50 Kettlebell Snatches
50 Toes to Bar
100 Push-Ups
100 American Kettlebell Swings
100 Abmat Sit-Ups
400m Run (Carrying Kettlebell)

Run: Both partners run together. 1 partner carries the kettlebell, switch at any time.
All movements: 1 partner works, 1 partner holds a plank. Switch as needed.

Kettlebell: 53/35lb (24/16kg)
Deficit Push-Ups: 45/25lb, 20/10kg plates

1 Comment

WOD 03/27/2026

3/27/2026

3 Comments

Friday 03-27-2026
Weightlifting: Split Jerk - Every 2:00 x 6 Sets
Set 1: 3 Split Jerk
Set 2: 3 Split Jerk
Set 3: 2 Split Jerk
Set 4: 2 Split Jerk
Set 5: 2 Split Jerk
Set 6: 2 Split Jerk
Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 6.
---
WOD: For Calories - 4 Sets:
1:30 AMRAP / 1:30 Rest
12 Wall Balls 14/10 L1, 20/14 L2, 15 Reps L3
8 Box Jump Overs L1 & L2, 10 Reps L3 24/20"
- Max Calorie Bike
---
Extra/Optional/Accessories
For Quality: 3-4 Sets
8/8 Single Arm DB or KB Z-Press
8/8 Dual DB Bulgarian Split Squat

3 Comments

WOD 03/26/2026

3/25/2026

4 Comments

Thursday 03-26-2026
Gymnastics Strength EMOM
Every 1:15 x 10 Sets, Alternating Stations
Station 1:
:10 Ring Row to Chest Hold + Transition to Bottom of Dip + :10 Bottom of Dip Hold + Transition to Support + :10 Ring Support Hold + :05 Eccentric Dip
Station 2:
:20 Tuck Fron Lever Hold

Level 2: Use Toenail Spot for All Positions, On the Tuck Front Lever Adjust to Single Leg Tuck Front Lever and Other Lightly on the Floor
Level 1:
Station 1:
5 Ring Rows @ 31x3 Tempo (3 count down, 1 count pause, pull fast to chest, 3 count hold at chest
Station 2:
:10-:15 Ring Support Hold w/Toenail Spot + :20 Hollow Hold
---
WOD: For Rounds + Reps
12:00 AMRAP
1-2-3-4-5
Wall Walk to 30" L1, 20" L2, 10" L3
2-4-6-8-10
Ring Rows or Jumping L1, Strict Banded Pullups L2, Strict Pull-Ups L3
Shuttle Run 25ft/25ft
---
Extra/Optional/Accessories
For Quality - 3 to 4 Sets:
16 Dual KB Alternating Gorilla Row
50/50ft Mixed Rack + Overhead KB Carry
:30 Hollow Hold

4 Comments

WOD 03/25/2026

3/24/2026

2 Comments

Wednesday 03-25-2026
Weightlifting: Hang Clean
Every 3:00 x 5 Sets
Set 1: 4 Hang Clean
Set 2: 4 Hang Clean
Set 3: 3 Hang Clean
Set 4: 3 Hang Clean
Set 5: 2 Hang Clean
Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.
The Hang Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set
---
WOD: Barbell Conditioning
3 Rounds for Time
12 Deadlift 65/45 L1, 15 Reps 95/65 L2, 135/95 L3
50 Single Unders L1, 30 Double Unders L2 & L3
9 Power Cleans L1, 12 Reps L2 & L3
50 Single Unders L1, 30 Double Unders L2 & L3
6 Hang Squat Cleans L1, 9 Reps L2 & L3
50 Single Unders L1, 30 Double Unders L2 & L3
Goal: 11-15 minutes - Time Cap: 15:00
---
Extra/Optional/Accessories
For Quality 4 Sets:
6-8 GHD Back Extensions
:30-:40 Weighted Sorenson Hold
6/6 Single Leg Pistol Step-Down

2 Comments

WOD 03/24/2026

3/23/2026

0 Comments

Tuesday 03-24-2026
WOD: 20 Round EMOM - Strength and Capacity
Min 1: 10/7 Cal Row L1, 12/9 Cal L2, 15/12 Cal L3
Min 2: 10 Bench Press
Min 3: 15 Abmat Situps L1, 15 GHD Sit-Ups L2 & L3
Min 4: 8 Burpees L1, 8 Burpees to Target L2, 10 Reps L3
Min 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: Out of Reach
Goal: All four working minutes completed with :10-:15 to spare
---
Extra/Optional/Accessories
For Quality 3 Sets:
10/10 Half Kneeling Paloff Press with Rotation
20 Renegade Row
10 DB Rolling Tricep Extensions

0 Comments

WOD 03/23/2026

3/23/2026

3 Comments

Monday 03-23-2026
Strength: Back Squat - Every 3:00 x 4 Sets
Set 1: 7 Back Squats + 3 Broad Jumps
Set 2: 6 Back Squats + 3 Broad Jumps
Set 3: 5 Back Squats + 2 Broad Jumps
Set 4: 4 Back Squats + 2 Broad Jumps
Starting @ 65% on Set 1 (7 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (4 Reps).
---
WOD: For Time
200 M Run L1, 400m Run L2 & 3
60 Air Squats L1 & L2, 80 Reps L3
400 M Run L1, 800m Run L2 & L3
30 Medball Box Step-Overs 14/10 L1, 20/14 L2, 40 Reps L3 24/20" Box
400m Run
60 Air Squats L1 & L2, 80 Reps L3
200m Run
Score = Total Time
Goal: 16:00-20:00 - Time Cap: 20:00
---
Extra/Optional/Accessories
3 Sets
15/15 Banded Terminal Knee Extensions
10/10 Single Leg Barbell Hip Thrust
-
3 Sets:
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank

3 Comments

<<Previous

Forward>>

WOD 04/02/2026

WOD 04/01/2026

WOD 03/31/2026

WOD 03/30/2026

WOD 03/28/2026

WOD 03/27/2026

WOD 03/26/2026

WOD 03/25/2026

WOD 03/24/2026

WOD 03/23/2026

Author

Archives