Tues, January 27, 2026

Wod

1) For Time:

10 snatches Rx1 135/95 Rx2 95/65 Rx3 55/45

10 snatches Rx1 165/115 Rx2 115/75 Rx3 75/55

10 snatches Rx1 185/130 Rx2 135/95 Rx3 95/65

2) HSPU Strength

4 SETS:

Rx1 max reps of strict HSPU

Rx2 5 reps of controlled descent from top of HSPU

Rx3 max reps of seated db press with 4 sec descent 40/25#

3) 3 sets:

20/16 cal ski Rx2 18/14 RX3 15/12

15 burpees to a plate Rx2 12 Rx3 10

(1:00 rest inbetween sets)

Mon, January 26, 2026

Wod

1) Every 2:30 x 7 sets

Find a unbroken max lift for the complex below:

Deadlift

Clean

Hang clean

Jerk

2) Open Workout 19.1

15 min AMRAP:
19 wallballs 20/14
19 cal row

Fri, Jan 23, 2026

1) 3 Rnds

Lsits 30 sec hold/ 1 min rest

3 Rnds

GHD holds 30 sec hold/ 1 min rest

2) Bench Press

5 x 3 ascending

3) Row Sprints

5 x 500/450m

W/1 min rest

Thurs, Jan 22, 2026

1) 6 Rounds

3 min Emom

15/12 cals Echo Bike

5 Backsquat 70% 1RM

2) 2 RFT

Run 200m

20 One arm D/B snatch Rx1 50/35, Rx2 40/25,Rx3 35/20

Sled push D/B (from canopy to street )

45/25#

30 sit-ups

WED, Jan 22, 2026

WOD

2RFT (Time Cap 40 mins)

15 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35

Erg 50/40 cals

16 Kb fwd lunges - same

Echo 50/40 cals

15 Kb swings

Row 50/40

16 Kb fwd lunges

Ski 50/40

Tues, Jan 20, 2026

WOD

1) 4 RFT ( Time Cap 26 mins)

Row 25/20 cals

12 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65

Ski 25/20 cals

8 Hang Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

Burpees over the Bar Rx1 12, Rx2 10, Rx3 8

2) Shoulder Press

5 x 3 ascending

Mon,Jan 19, 2026

WOD

1) 3 RFT

30 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10

20 GHDSU

10 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65

2) 15 min to hit 1RM

Squat clean

3) 3 RFT

Echo cals 15/12

20 Box step overs 24/20

Fri, January 16, 2026

Wod

1)8min EMOM alternate between

Side Plank Holds

(:20R/:20L)

Rope pull Holds

(:20R/:20L)

Rx1 legless Rx2 feet Rx3 rope scale

2)15mins to find 1RM

Bench Press

3) Open Workout 18.4

For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk

Time cap: 9 min.

Thurs, Jan 15, 2026

WOD

1) Back squat

4x2 @ 1RM Front squat weight

2) For Time:

500m Row *if you’re not rolling around on the floor you did not try hard enough!

Rest until 8:00

5 min AMRAP

2 Kb swings Rx1 70/53 Rx2 62/44 Rx3 53/35

2 kb step ups

(Add 2 reps to each movement every round)

Rest 2:00

5 min AMRAP

2 goblet squats

2 box jumps 24/20”

(Add 2 reps to each movement every round)

Wed, Jan 14, 2026

Wod

Every 10 mins for 30:00 complete:

Rx1 800m Run

Rx2 600m Run

Rx3 400m Run

then

55/44cals Bike, Row, or Ski

*Switch which machine you perform calories on each time. Rest remainder of the 10:00 once finished

Tues, Jan 13, 2026

Wod

1) ”Fran”

21-15-9

Thrusters 95/65

Pull-ups

Rx1 + echo bikes cals

Rx2 chest to bar

Rx3 as written

2) 12:00 to find 1RM

Push Press

3)Tabata(:20on/:10off x8)

Vups

2:00 Rest

Tabata

Hollow hold

Mon, Jan 12, 2026

Monday

1) 15:00 to find 1RM

Front Squat

2) For Time:

Rx1 30-24-18-12-6

Rx2 25-21-18-12-6

Rx3 20-18-12-6-3

Calorie row

Lateral burpees over the rower

Alternating dumbbell snatches

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

(Time cap 20mins)

Mon, Jan 12, 2026

Monday

1) 15:00 to find 1RM

Back Squat

2) For Time:

Rx1 30-24-18-12-6

Rx2 25-21-18-12-6

Rx3 20-18-12-6-3

Calorie row

Lateral burpees over the rower

Alternating dumbbell snatches

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

(Time cap 20mins)

Fri, Jan 9, 2026

WOD

1) 8 min Emom

Row Cals Rx1 12/9, Rx2 10/8, Rx3 8/6

GHDSU hold 30 sec

2) Bench Press

5 x 5 ascending

3) 3 RFT

Ski Cals 15/12

15 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35

2 min rest

2 RFT (same as above)

1 min rest

1 RFT (same as above )

Thurs, Jan 8, 2026

WOD

1) 8 min Emom

10 Front Rack lunges Rx1 135/95, Rx2 117/75, Rx3 95/65

6 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75

2) Backsquat Drill

6 x 1:30

50% 1 RM Backsquat

Hold for first :30seconds /5 backsquats /hold till 1:00 (rest :30 seconds)

3) Run Sprints

5 x 200m

1 min rest between

WED, Jan 7, 2026

WOD

1) Chasing 100s

Erg 100/80 cals

2 min rest

Echo 100/80 cals

2 min rest

Row 100/80 cals

2 min rest

Ski 100/80 cals

2 min rest

Run 800m

Tues, Jan 6, 2026

WOD

1) 3 RFT

Ski 500/450m

Devil Press Rx1 12, Rx2 10, Rx3 8

35/20#

2) Shoulder Press

5 x 5 ascending

3) Max Reps

2 min Max Push-ups

2 mins rest

2 min max pullups

2 mins rest

2 mins ME plank

Mon, Jan 5, 2026

WOD

1) 3 RFT

25 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10

7 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75

2) Deadlift

5 x 5 ascending

3) 3 RFT

Echo cals Rx1 Rx1 20/16, Rx2 15/12, Rx3 12/10

20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35

Erg Cals Rx1 20/16, Rx2 15/12, Rx3 12/10

GHDSU Rx1 20, Rx2 16, Rx3 12

Fri, Jan 2, 2026

Wod

1) 8min EMOM alt between

:40 Back ext hold Rx1 25 Rx2 15 Rx3 bodyweight

:20/:20 split Lunge hold

2) Bench Press

2x4 ascending

2x3

1x2

3) 12 min AMRAP:

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

25 Box jump overs 24/20”

15 Toes to bar

5 Wallwalks

Thurs, Jan 1, 2026

Happy New Year!

35 min AMRAP:

1000/900m Bike erg

1.0/.9km Echo

500/450m Row

500/450m Ski

*In-between each machine 80’ farmers carry Rx1 70/53 RX2 62/44 Rx3 53/35