WOD
1) For Time
50 sit-ups
40 WB twists Rx1 30/20, Rx2 20/14, Rx3 14/10
30 WB Leg lifts -same as above
2) Bench Press
5 x 2 ascending
3) 3 RFT
Sumo Hi pull
Push-ups
Ski
Thursday, Sept 18, 2025
WOD
1) 3 RFT
Lunges 120 ft (D/B x 3)
10 Deadlift Rx1 225/155, Rx2 185/125 Rx3 155/105
10 Burpees over the Bar
2) Backsquat
5 x 2 ascending
3) Power Clean
5 x 2 ascending TNG
Rest 2 mins between sets
Wed, Sept 17, 2025
Wod
Every 3:00 x7
150m Run (yellow mailbox)
Bike erg Rx1 20/16 Rx2 15/12 Rx3 10/8
Straight into..
Every 3:00 x7
Row Rx1 25/20 Rx2 Rx2 22/18 Rx3 20/16
Ski Rx1 20/16 Rx2 15/12 Rx3 10/8
Tuesday, Sept 16, 2025
WOD
1) 4 RFT
Row 500/450m
15 Pushpress Rx1 155/105, Rx2 135/85, Rx3 115/65
Dus Rx1 75, Rx2 50, Rx3 75 singles
2) 4 RFT
Ski 500/450m
Pull-ups Rx1 20, Rx2 15, Rx3 10
12 Pwr cleans Rx1 155/105, Rx2 135/85, Rx3 115/65
Monday, Sept 15, 2025
WOD
1) 8 min Emom (alternate)
10 front Rack lunges Rx1 155/105, Rx2 115/75, Rx3 95/55
6 Squat cleans - same weight as above
2) Deadlift
5 x 10 all sets @60% 1RM
3) 5 mins
Echo Bike Max calories
2 mins rest
5 mins
Erg Bike Max distance
Fri, Sept 12, 2025
Wod
1) 8min EMOM alternate between
Copenhagen side plank
:20R :10 rest / :20 L :10 rest
12 Weighted db overhead sit-ups
Rx1 50/35 Rx2 35/20 Rx3 bodyweight
2) Bench
2x3 @ 70%
2x2 @ 80%
3) 6min AMRAP:
8/6 strict pull-ups
40’ burpee broad jumps
(Rest 1:00)
6min AMRAP:
8/6 burpee pull-ups
80’ db farmers carry Rx1 70/50 Rx2 60/40 Rx3 50/35
Thurs, Sept 11, 2025
Wod
For Time
2001 meter Run
11 Box Jumps
11 Thrusters
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Kettlebell Swings
11 Toes-to-Bars
11 Deadlifts
11 Push Jerks
2001 meter Row
Wed, Sept 10, 2025
Wod
Every 5:00 x 6
Ski Rx1 18/15 Rx2 15/12 Rx3 12/10
Shuttle runs Rx1 6 Rx2 5 Rx3 4
Bike Rx1 18/15 Rx2 15/12 Rx3 12/10
Lunge d/b
Tues, Sept 9, 2025
Wod
Tuesday
1) 15 mins work to a heavy complex
1 snatch + 2 hang snatch
Ascending
2) 25 min EMOM
Row cals Rx1 18/15 Rx2 15/12 Rx3 12/10
10 Hang snatch Rx1 115/75 Rx2 95/65 Rx3 75/55
T2B Rx1 16 Rx2 12 Rx3 8
16 Db box step overs Rx1 50/35 Rx2 35/20 Rx3 bodyweight
Rest
Mon, Sept 8, 2025
Wod
1)8min AMRAP
Pistols Rx1 30 Rx2 20 Rx3 30 heel taps
50 Crossovers Rx2 50 dubs Rx3 100 singles
2)Front Squat
4x4 ascending
3)Rogue “Q” Wod 2
2 Rounds:
30 deadlifts Rx1 265/185 Rx2 225/155 Rx3 165/115
15 wallwalks Rx2 10 Rx3 6
Time cap 11 mins
Friday, Sept 5, 2025
WOD
1) 3 RFT
Ski 350/315m
Pull-ups Rx1 20, Rx2 15, Rx3 10
2) Benchpress
5 x 5 same
3) 3 RFT
Row 350/315m
HSPUs Rx1 20, Rx2 15, Rx3 Push-ups 20/15
Thursday, Sept 4, 2025
WOD
1) 3 RFT
10 Deadlift Rx1 275/195, Rx2 245/165, Rx3 205/135
Burpee Box Overs Rx1 15, Rx2 12, Rx3 9
2) Squat cleans (TNG)
5 x 3 ascending
3) Midline accessory
Wallball leg lifts
3 x 10 Rx1 30/20, Rx2 20/14, Rx3 14/10
weighted GHDSU (slow tempo)
3 x 5 - use a KB or DB hold on chest
Wednesday, Sept 4, 2025
WOD
1) 3 RFT
10 Deadlift Rx1 275/195, Rx2 245/165, Rx3 205/135
Burpee Box Overs Rx1 15, Rx2 12, Rx3 9
2) Squat cleans (TNG)
5 x 3 ascending
3) Midline accessory
Wallball leg lifts
3 x 10 Rx1 30/20, Rx2 20/14, Rx3 14/10
weighted GHDSU (slow tempo)
3 x 5 - use a KB or DB hold on chest
Wednesday, Sept 3, 2025
WOD
Run 800m
Sled D/B 25/empty
Bike Erg 3,000/2,700m
Bike Echo 3,000/2,700m
Sled D/B 25/empty
Row 1,500/1,350m
Ski 1,500/1,350m
Tuesday, Sept 2, 2025
WOD
1) 3 RFT
Row 500/450m
Sumo Hi pull Rx1 30, Rx2 25, Rx3 20
Ski 500/450m
KB swings Rx1 30, Rx2 25, Rx3 20
2) Push Press
5 x 5 ascending
Monday, Sept 1, 2025
WOD
1) 3 RFT (12 min cap)
Row Rx1 30/24, Rx2 25/20, Rx3 20/16 cals
Wallballs Rx1 30, Rx2 25, Rx3 20
2)Deadlift
5 x 5 ascending
3) 8 min Amrap
6 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 135/95
Bike Erg 750/675m