WOD
For Time
100/80 cals Bike Erg
35 sit-ups
100/80 cals Bike Echo
35 sit-ups
100/80 cals Row
35 sit-ups
100/80 cals Ski
35 sit-ups
Tues, Nov 11, 2025
WOD
1) 5 Rnds
Bike Erg 500/450m
Step ups Rx1 75, Rx2 65, Rx3 55
C2B pull-ups Rx1 20, Rx2 15, Rx3 12 pull-ups
Hand release push ups Rx1 20, Rx2 15, Rx3 10
Mon, Nov 10, 2025
1) 2 RFT
Wallballs Rx1 35, Rx2 30, Rx3 25
Row 500/450m
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
2) Pwr Clean
6 x 3 ascending
3) 2 RFT
Run 200m
20 Deadlift Rx1 275/185 Rx2 225/145, Rx3 185/125
Bar facing burpees Rx1 12, Rx2 10, Rx3 8
Fri, Nov 7, 2025
Wod
1) Bench Press
2x4 @75% of 1RM
2x3 @80%
2x2 @85%
2) For max reps:
Tabata (:20on/:10off)x8 calorie row
Tabata AbMat sit-ups Rx1 ghd
Tabata box jumps 24/20”
Tabata calorie HSPU Rx1 strict
Thurs, Nov 6, 2025
WoD
1)Backsquat
2x4@ 75% of 1RM
2x3@ 80%
2x2@ 85%
2)10 min AMRAP
15/12 calorie ski
10 push jerks Rx1 155/105 Rx2 135/85 Rx3 95/65
Into 10 min AMRAP
12/10 cal echo bike
Toes to bar Rx1 20 Rx2 15 Rx3 12
Wed, Nov 5, 2025
Wod
4 rounds:
200m run
12 db cleans Rx1 50/35 Rx2 40/25 Rx3 35/20
500/450m Bike
12 db box step ups
250/225m Row
12 db bench press
250/225m Ski
12 db lunges
Time cap 35 mins
Tues, Nov 4, 2025
Wod
1) Split Jerk
5x2 ascending
2) 2min AMRAP
20 hang power snatches Rx1 115/75 Rx2 95/65 Rx3 75/55
Max bar-facing burpees
Rest 2 minutes
2min AMRAP
15 hang power snatches
Max bar-facing burpees
Rest 2 minutes
2min AMRAP
10 hang power snatches
Max bar-facing burpees
Rest 2 minutes
2min AMRAP
5 hang power snatches
Max bar-facing burpees
Mon, Nov 3, 2025
Wod
1) 3 Rounds:
21-15-9 Front squat Fx1 175/125 Rx2 145/95 Rx3 115/75
Wallwalks Rx1 4 Rx2 3 Rx3 2
Double unders Rx1 50 Rx2 30 Rx3 50 singles
(Time cap 11 mins)
2) 15 mins to work to a beavy
1 power clean + 1 squat clean
3) 1:00 Echo Bike cals
:30 Rest
1:00 Bike erg cals
:30 Rest
Continue until you’ve completed calories
Rx1 100/80 Rx2 90/72 Rx3 80/64
(Time cap 12mins)
Fri, OCT 31, 2025
Humans vs Zombies
Run 400m
50 air squats
40 sit ups
30 step ups
20 Burpees
10 Pushpress Rx1 135/95, Rx2 115/75, Rx3 95/65
20 Front squats
30 Hang cleans
40 Deadlift
50 bar hops
Run 400m
Humans get a 3:00 head start, If they get caught they owe 20 burpees at the end of the workout. If the Zombies don’t catch any humans, then they have to do 20 Burpees at the end. If human does not get caught and/or zombie catches at least one human then No burpees.
Good Luck Humans!
Thurs, OCT 30, 2025
WOD
1) Deadlift
5 x 3 ascending
2) 5 min Emom
5 squat cleans Rx1 165/115, Rx2 135/85, Rx3 95/65
4 mins rest
8 Fr rack lunges - same
5 min Emom
Row Cals Rx1 14/12, Rx2 12/10, Rx3 10/8
4 mins rest
5 min Emom
5 sumo hi pull - same
WED, OCT 29, 2025
WOD
1) 5 RNDS
Run 200m
Bike Erg 750/675m
Bike Echo 750/675m
Row 350/315m
Ski 350/315m
1 min rest
Tues, OCT 28, 2025
WOD
1) 3 RFT
Row 1,000/900m
Bar Mups Rx1 10, Rx2 5, Rx3 15 C2B pull-ups
Dus Rx1 150, Rx2 100, Rx3 150 singles
10 Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Shoulder Press
6 x 4 ascending
Mon, OCT 27, 2025
WOD
1) 5 Rnds
7 Backsquat
T2B Rx1 21, Rx2 15, Rx3 10
Ski 500/450m
2) Power Clean
7 x 3 ascending (work to heavy 3)
2 mins rest between sets
Fri, OCT 24, 2025
WOD
1) Bench Press Pyramid
10,8,6,4,2,4,6,8,10 reps
Add weight as reps go down /use same weight on way back up
2) Row Sprints
3 x Rx1 25/20, Rx2 22/17, Rx3 19/14
1 min rest in between
Then Ski
3 x Rx1 25/20, Rx2 22/17, Rx3 19/14
1 min rest in between
Thurs, OCT 23, 2025
WOD
1) Nancy
5 Rnds (18 min cap)
Run 400m
15 OH squats 95/65
2) Deadlift
Every 3 mins do
10 reps Rx1 315/225, Rx2 275/185, Rx1 225/155
8 reps
Every 2 mins do
6 reps
4 reps
2 reps
3) Echo Sprint for cals
3 x 1 min on/ 1 min off
WED, OCT 22, 2025
WOD
35 min amrap
50 sit-ups
Run 400m
40 DB one are Snatch 50/35, Rx2 40/25, Rx3 35/20
Ski 500/450m
30 KB swings 53/35
Row 500/450m
20 Box jumps
Bike Echo 1,000/900m
1 Sled Push 45/25
Bike Erg 1,000/900m
Tues, OCT 21, 2025
WOD
1) 14 min Amrap
Rx1 30 Dus Rx2 20 Dus, Rx3 60 singles
10 T2B
10 S2O Rx1 115/75, Rx2 95/65, Rx3 75/55
2) Pushpress
5 x 5 ascending
3) 3 RFT
10 burpees
Ski 25/20 cals Rx2 22/17 cals, Rx3 20/16 cals
1 min rest