Wed, Dec 3, 2025
Wod
Bike erg/ ECHO/ Row / Ski
:30on/:30off x7
1min rest inbetween machines
Tues, Dec 2, 2025
Wod
1) Every 90 seconds x6
10/7 push-ups + 1 wallwalks / Rx2 +2 wallwalks (3 total) / Rx1 + 5 wall facing hspu
*the Rxs build on eachother
2) Push Press
3x7 ascending
3) For Time:
30/24cal Ski cals
30 Db burpee box step oversRx1 50/35 Rx2 35/25 Rx3 bodyweight
30/24cal Ski
(Time cap 12 mins)
Mon, Dec 1, 2025
Wod
1) 15:00 to work to a heavy 3 rep
Squat clean
2) For time:
Buy In: 800m Run
21-15-9
Wallballs Rx1 30/20 10’ Rx2 20/14 10’ Rx3 same/14 9’
T2B
(Rest 2 minutes)
Buy in: 400m Run
15-12-9
Wallballs
T2B
Time cap 20mins
WED,Nov 26, 2025
WOD
1) 5 RFT (35 min cap)
Run 200m
Echo 500/450m
Erg 500/450m
Row 250/225m
Ski 250/225m
Rest 1 min
Tues, Nov 25,2025
WOD
1) 3 RFT
Pull-ups Rx1 15- CB , Rx2 15, Rx3 10
Row 500/450m
Pushpress 75/55 Rx1 25, Rx2 20, Rx3 15
2) Shoulder Press
6 x 3 ascending
3) 12 min amrap
Alt DB Snatch 35/20 Rx1 30, Rx2 25, Rx3 20
Ski Cals Rx1 20/16, Rx2 18/14, Rx2 16/12
Devil press 35/20 Rx1 10, Rx2 8, R3 6
Mon, Nov 24, 2025
WOD
1) 3 RFT
5 Squat cleans Rx1 225/155, Rx2 185/125, Rx3 155/105
Run 400m
GHDSU Rx1 25, Rx2 20, Rx3 15
2) Backsquat
2 x 5 same weight 75% 1RM
2 x 4 80%
2 x 3 90%
3) 4 RFT
Echo 15/12 cals
Burpees Rx1 7, Rx2 5, Rx3 3
20 jumping lunges
Burpees Rx1 7, Rx2 5, Rx3 3
Fri, Nov 21, 2025
Wod
1) 4 min AMRAP:
Turkish Getups Rx1 50/35 Rx2 40/25 Rx3 35/20
2) Bench Press
5x2 ascending
3) 3 Rounds:
200m Run
Rope climbs Rx1 3 Rx2 2 RX3 1
10 Thrusters Rx1 50/35 Rx2 40/25 Rx3 35/20
Thurs, Nov 20, 2025
Wod
1) Backsquat
5x2 ascending
2) For Time:
100 Crossovers Rx2 double unders Rx3 200 singles
Burpees Rx1 35 Rx2 30 Rx3 25
Toes to bar Rx1 50 Rx2 40 Rx3 30
Burpees Rx1 35 Rx2 30 Rx3 25
100 Crossovers Rx2 dubs Rx3 200 singles
Wed, Nov 19, 2025
Wod
Every 5:00 x6 rounds
Complete calories in 2:00
Rx1 50/40 cals Rx2 44/35 cals Rx3 38/30 cals
Bike Erg, Row, or Ski
*Switch machine every round
*number of remaining calories = number of shuttle runs. Complete shuttle runs immediately after 2:00 is up.
Tues, Nov 18, 2025
Wod
1) 5 rounds:
12/15-calorie Echo bike
7 HSPU Rx1 strict Rx2 kipping Rx3 15/10 pushups
(Time cap 10 mins)
2) Push Jerks
5x2 ascending
3) ”Randy”
For Time:
75 snatches 75/55
(time cap 10 mins)
Mon, Nov 17, 2025
Wod
1) Front Squat
5x2 ascending
2) 20min EMOM
Pistols Rx1 20 Rx2 10 Rx3 20 heel taps
Row Rx1 20/16 Rx2 15/12 Rx3 12/10
Box jumps Rx1 20 Rx2 15 Rx2 12
Ghdsu Rx1 20 Rx2 15 Rx3 15 sit-ups
Rest
Thurs, Nov 13, 2025
WOD
1) Lsit
6 x 30 sec hold w/1 min rest
2) Bench Press
5 x 4 ascending
3) Row Sprints
3x 20/16 cals
30 sec rest between sets
3 x Ski sprints
20/16 cals
30 sec rest between
Thurs, Nov 13, 2025
WOD
1) Backsquat
5 x 5 ascending
2) 4 RFT
30 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Dus Rx1 100, Rx2 50, Rx3 100singles
Shuttle Runs Rx1 10, Rx2 8, Rx3 6
15 DB Cleans - same
WED, Nov 12, 2025
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