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
Fri, August 29, 2025
Wod
1) 3x :30 hold / :60 rest
Hang from bar
3x :45 hold /:45 rest
Back ext hold
2) Bench Press
5x2 ascending
3) For Time:
21-15-9
Dual Db pushpress Rx1 50/35 Rx2 40/25 Rx3 35/20
Burpee Box jump overs
Thurs, August 28, 2025
Wod
1) 20:00
Snatch tech and practice
5x3
2) 5 Rounds:
Echo bike cals Rx1 20/16 Rx2 16/13 Rx3 12/10
15 Kb swings Rx1 62/44 Rx2 53/35 Rx3 35/26
80ft single arm front rack kb lunge
Cap 20 mins
Wed, August 27, 2025
Wod
30 min EMOM
6sets of rotating Bike/Row/Ski
1 set consists:
Machine A
50 seconds, rest 10 seconds
40 seconds, rest 20 seconds
30 seconds, rest 30 seconds
20 seconds, rest 40 seconds
10 seconds, rest 50 seconds
Score is calories
Tues, August 26, 2025
Wod
1) Strict pull-ups
5x5 ascending if able
2) 30 min EMOM
HSPU Rx1 8 strict Rx2 8 kipping Rx3 10 db seated press 35/20
Ghdsu Rx1 20 Rx2 15 Rx3 15 sit-ups
Double unders Rx1 50 Rx2 30 Rx3 60 singles
Ski cals Rx1 20/16 Rx2 15/12 Rx3 12/9
Rest
Mon, August 25, 2025
Wod
1) 10 Rounds
1 squat clean Rx1 185/130 Rx2 155/105 Rx3 115/75
3 s2o
5 burpees over bar
(Time cap 10 min)
2) Front Squat
Work to a heavy 3
then.. if over 275/200 for your 3 reps, then drop 20# or 10# if under 275/200
2 sets of 5 reps at lower weight
3) Every 2:30 x4
30/24cal Bike erg
Max row cals
Fri, Aug 22, 2025
WOD
1) 4 min Emom - 2 mins rest - 4 min Emom
30 sec GHDhold
Row Rx1 10/8 Rx2 8/6, Rx3 6/4 cals
2) Bench Press
Pyramid
10, 8, 6,4,2,4,6,8,10 reps
Add weight as reps go down / hit the same weight as reps go up
3) For Time
Ski Cals Rx1 100/80, Rx2 90/72, Rx3 80/64
Thurs, Aug 21, 2025
WOD
1) 6 min Emom
5 Squat cleans Rx1 185/125, Rx2 155/105, Rx3 115/65
2) Deadlift
20-10-5
2 mins to hit the reps then 2 mins rest
Rx1 275/195, Rx2 225/155, Rx3 185/125
Rx1 315/225, Rx2 275/195, Rx3 225/155
Rx1 365/265, Rx2 315/225, Rx3 275/195
3) For Time
Run 800m
WED, Aug 20, 2025
WOD
1) 2RFT
Run 200m
Sled Push D/B 25/Empty
Bike Erg 1,000/900m
Bike Echo 1,000/900m
Wallballs 20/14 Rx1 30, Rx2 25, Rx3 20
KB swings 53/35 Rx1 30, Rx2 25, Rx3 20
Row 500/450m
Ski 500/450m
Rest 2 mins
Tues, Aug 19, 2025
WOD
1) 4 RFT
Row 500/450m
Push-ups Rx1 20, Rx2 15, Rx3 10
2) Pushpress
5 x 3 ascending
3) 4 RFT
Ski 350/315m
10 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/55
Dus Rx1 75, Rx2 50, Rx3 75 singles
Mon, Aug 18, 2025
WOD
1) Echo Bike (Zone 2ish)
5 mins
Hold RPM or Cadence Rx1 70/63, Rx2 65/58, Rx3 60/54
2) Backsquat
5 x 3 ascending
3) 30 min EMOM
15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
Burpees over the Bar Rx1 15, Rx2 12, Rx3 9
T2B Rx1 15, Rx2 12, Rx3 9
Row Cals Rx1 15/12, Rx2 12/9, Rx3 9/7
5 Pwr Cleans - same as Deadlift
1 min rest