Fri, June 12 2026

WOD

1) 8 min Emom

Lsit 20 sec hold

GHD Hold 20 sec hold

2) Bench Press

5 x 5 ascending

3) 2 RFT

Row 250/225m

Rope climbs Rx1 4, Rx2 3, Rx3 2

Burpees over Bar Rx1 12, Rx2 10, Rx3 8

8 Sumo Hi Pull Rx1 155/105, Rx2 135/85, Rx3 105 / 60

12 S2O Same

Ski 250/225m

Thurs, June 11

WOD

1) 3 min Emom

5 Squat cleans Rx1 165/115, Rx2 135/85, Rx3 115/65

1 min rest

3 min Emom

6 Pwr cleans - same

1 min rest

3 min Emom

7 Front squats - same

2) 2 RFT

Echo Bike Rx1 35/28 cals, Rx2 30/26, Rx3 25/20

50 lunges BW

Erg Bike - same

50 Box jump overs 24/20

WED June 10 2026

WOD

35 min Amrap

50 sit-ups

Run 400m

Bike Erg 1000/900m

Bike Echo 1000/900m

Row 500/450m

Ski 500/450m

50 Kb swings 53/35

Tues, June 9, 2026

wod

1) 3 RFT

Row 350/315m

20 DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

10 DB S2O (one DB)

2) shoulder Press

5 x 5 ascending

3) 4 RFT

Ski 350/315m

Pull-ups Rx1 20, Rx2 15, Rx3 12

Mon, June 8, 2026

Wodl

1) Backsquat

5 x 5 ascending

2) 4 RFT

Echo cals Rx1 20/16, Rx2 17/13 Rx3 14/11

10 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20

3) 8 min amrap

8 Hang Pwr Cl

12 Burpees over Bar

Dus Rx1 100, Rx2 70, Rx3 100 singles

Fri, June 5, 2026

Wod

1) Plank hold

(:45work/:45rest)x4

Rx1 45# plate Rx2 25# Rx3 bodyweight

2) Bench Press

5x2 ascending

3) 16min AMRAP

Echo Bike cals Rx1 20/16 Rx2 17/13 Rx3 14/10

Rope climb Rx1 2 LL Rx2 3 Rx3 2

Target burpees Rx1 30 Rx2 25 Rx3 20

Thurs, June 4, 2026

Wod

1) For Time:

32-24-16

Deadlifts Rx1 225/155 Rx2 185/135 Rx3 135/95

16-12-8

Front Rack Lunges Rx1 155/105 Rx2 135/85 Rx3 95/65

2) Front Squat

5x2 ascending

3) 3 Rounds

(1:00on/1:00off)

Max reps of Wallballs Rx1 30/20 Rx2 20/14 Rx3 14/10

Wed, June 3, 2026

Wod

35 min AMRAP:

1000/900m Bike Erg

320’ (4x D/B) Shuttle Runs

1000/900m Echo Bike

160’ (2x D/B) Farmers carry Rx1 70/53 Rx2 62/44 Rx3 53/35

500/450m Row

80’ (D/B) Dual OH carry *same

Tues, June 2, 2026

Wod

1) Push Press

5x3 ascending

2) 20min EMOM

10 Db snatch Rx1 70/50 Rx2 60/40 Rx3 50/30

Burpee over db Rx1 12 Rx2 10 Rx3 7

Toes to bar Rx1 18 Rx2 14 Rx3 10

Ski Rx1 18/14 Rx2 15/12 Rx3 12/9

Mon, June 1, 2026

Wod

1) 4 Rounds

5 Squat cleans Rx1 185/130 Rx2 155/105 Rx3 135/85

Wallwalks Rx1 3 Rx2 2 Rx3 3 inchworms

(Time cap 8:00)

2) Backsquat

5x3 ascending

3) 8min AMRAP

Bike erg Rx1 30/24 Rx2 25/20 Rx3 20/16

Double unders Rx1 50 Rx2 30 Rx3 50 singles

Fri. May 29, 2026

Wod

1) 6 min Emom

Handstand hold 40 sec

GHD hold 30 sec

2) Bench Press

5 x 3 ascending

3) 4 RFT

Ski 250/225m

10 Hang C/J Rx1 155/105, Rx2 135/85, Rx3 105/70

Row 250/225m

Thurs, May 28, 2026

Wod

1)6 min Emom

10 Fr rack lunges Rx1 155/105, Rx2 135/85, Rx3 95/65

2) Backsquat

5 x 3 ascending

3) 3 RFT

Run 200m

30 KB swings 53/35

25 Box jump overs 24/20

20 Pistols

Wed, May 27, 2026

Wod

Lungs Wednesday- on Wednesday

Bike 2,000/1,800m

Rx1 10, Rx2 8, Rx3 6 Burpee over Bar

20 Deadlift Rx1 205/155, Rx2 185/125, Rx3 155/105

Row 2,000/1,800m

Bar hops Rx1 20, Rx2 16, Rx3 12

10 Clean - same

Ski - same

Burpee over bar - same

5 Sumo Hi Pull - same

Tues, May 26, 2026

Wod

Lungs Wednesday on a Tuesday

2 RFT

Sled Push D/B 45/25#

Run 400M

Bike 1,000/900m

Sled Push D/B 45/25#

Bike 1,000/900m

Row 500/450m

Sled Push D/B 45/25#

Ski 500/450m

Sit ups 50

Thurs, May 21, 2026

Wod

1) 20min EMOM

10 Hang snatch

10 Front Rack Lunges

10 Deadlifts Rx1 135/95 Rx2 115/75 Rx3 75/55

Echo Bike cals Rx1 15/12 Rx2 12/10 Rx3 10/8

Rest

2) Deadlifts

5x4 ascending

Wed, May 20, 2026

Wod

For Time:

Buy in: 800m Run

3 Rounds

Bike erg Rx1 40/32 cals Rx2 36/29 Rx3 32/25

:30 Rest inbetween each one

2 Rounds

Echo bike Rx1 40/32 cals Rx2 36/29 Rx3 32/25

:30 Rest

3 Rounds

Row Rx1 40/32 cals Rx2 36/29 Rx3 32/25

:30 Rest

3 Rounds

Ski Rx1 40/32 cals Rx2 36/29 Rx3 32/25

:30 Rest

Cash out: 800m Run

Tues, May 19, 2026

Wod

1) Last Murph Prep

6 min AMRAP

Rx1 10 pullups 20 pushups 30 squats

Rx2 5 pullups 10 pushups 15 squats

Rx3 2 pullups 4 pushups 6 squats

(Choose the closest to your Murph strategy and test it out)

2) 6 sets:

Split jerk + push jerk + split jerk

3) 4 Rounds:

20 Db S2O *2 dbs

160’ Overhead + front rack carry

Rx1 50/35 Rx2 40/25 Rx3 35/20

(Cap 10 mins)

Mon, May 18, 2026

Wod

1) For Time:

10-8-6-4-2 Burpee box jump over

500/450m Bike erg

2) 15 mins to work to

2 cleans tng

3) 8 min AMRAP:

10 Front squats Rx1 115/75 Rx2 95/65 Rx3 75/55

Double unders Rx1 30 Rx2 20 Rx3 30 singles

Fri, May 15, 2026

Wod

1) GHD Holds

6 x 30 sec hold w/plate - 1 min rest

Rx1 45/25, Rx2 25/10, Rx3 BW

2) Bench Press

5 x 3 - ascending 3 sec pause in bottom (hold 1 inch off chest )

3) 3 RFT

Ski 20/16 cals

10 Sumo hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65

Row 20/16 cals

10 S2O - same

Thurs, May 14, 2026

Wod

1) 4 RFT

7 Hang Pwr Cl Rx1 155/105, Rx2 135/85, Rx3 115/65

Burpees over Bar Rx1 15, Rx2 12, Rx3 10

Row 20/16 cals

2) Backsquat

5 x3 - pause in bottom 3 sec /ascending

3) 3 Rnds

Wallballs Rx1 40, Rx2 35, Rx3 30

Box jumps Rx1 30, Rx2 25, Rx3 20