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
Wed, Dec 31, 2025
Wod
“Countdown to 2026”
25 min AMRAP:
365m Row
10 deadlifts Rx 135/95 Sc 95/65
9 hang snatch Rx 95/65 Sc 75/55
8 kb sit-ups
7 kb swings Rx 53/35 Sc 35/26
6 kb step ups
5 db hang cleans Rx 50/35 Sc 35/20
4 db squats
3 db pushpress
2 db thrusters
1 rope climb
Tues, Dec 30, 2025
Wod
1) “Khalipa Burpee Test”
EMOM until failure
Burpees*no jump Rx1 15 Rx2 12 Rx3 10
(If you fail before 7 rounds turn it into AMRAP until 7:00)
2) Shoulder Press
5x3 *dead stop ascending
3) 4 Rounds:
250/225m Ski
10 BMU Rx2 c2B Rx3 pull-ups
*a break = 30 double unders Rx3 45 singles
(Time cap 10 mins)
Mon, Dec 29, 2025
Wod
1) Every 2:00 x 7
2 power cleans + 1 squat clean
2) 25min EMOM
8 Front squats Rx1 205/145 Rx2 165/115 Rx3 135/85
10 Box jumps 24/20”
Row cals Rx1 18/15 Rx2 15/12 Rx3 12/9
12 Kb goblet lunge Rx1 70/53 Rx2 62/44 Rx3 53/35
Rest
TUES, DEC 23, 2025
WOD
1) 10 min amrap Rx2 12 min amrap, Rx1 14 min amrap
5 pull-ups
10/7 push-ups
15 sit-ups
2) Push Press
5 x 5 ascending
3) 3 RFT
KB FC Rx1 70/53, Rx2 62/44, Rx3 53/35
Shuttle Runs Rx1 10, Rx2 9, Rx3 8
Row 500/450m
Mon, DEC 22,2025
WOD
1) 12 min amrap
Wallball Rx1 30/20#45 reps , Rx2 30/20# 30 reps, Rx3 20/14 30 reps
8 Pwr Clean Rx1 165/115, Rx2 135/85, Rx3 115/65
Row 500/450m
2) Deadlift
5 x 5 ascending
3) 3 RFT
Bike Echo Rx1 20/16 cals, Rx2 16/12 , Rx3 12/10
15 Front squats Rx1 165/115, Rx2 135/85, Rx3 115/65
Fri, Dec 19, 2025
Wod
1) 8 min EMOM alternate between
80’ double kb front rack walk
80’ single arm kb overhead walk
(Switch arms halfway)
Rx1 70/53 Rx2 53/35 Rx3 35/26
2) Bench Press
5x4 ascending
3) 15 min AMRAP:
Double unders Rx1 50 Rx2 30 Rx3 50 singles
Bar muscle ups Rx1 5 Rx2 3 Rx3 5 pull-ups + 5 pushups
Handstand walk Rx1 40’ Rx2 20’ Rx3 5 inchworms
Thurs, Dec 18, 2025
Wod
1) Death by Snatches
EMOM:
1 snatch
*add 1 rep every minute
Rx1 175/125 Rx2 135/95 Rx3 115/75
(Cap 10 mins)
If fail before 7:00, turn into an AMRAP
2) Front squats
5x4 ascending
3) (2:00on/1:00off) x4
25 GHD hip extensions
10 overhead squats Rx1 135/95 Rx2 115/75 Rx3 95/65
Max-reps box jumps Rx1 36/30 Rx2 30/24 Rx3 24/20
*must step down
Wed, Dec 17, 2025
Wod
5 Rounds:
(each round has a different cardio piece)
R1 & R4: 1000/900m Ski
R2 & R5: 2000/1800m Bike Erg
R3: 800m Run
Toes to bar Rx1 30 Rx2 22 Rx3 15
Tues, Dec 16, 2025
Wod
1) Seated db Shoulder Press
5x10 ascending
2) 25min EMOM
Row cals Rx1 20/16 RX2 18/14 Rx3 15/12
Strict pull-ups Rx1 8 Rx2 4 Rx3 8 kipping
Burpees over db Rx1 15 Rx2 12 Rx3 10
14 Db snatch Rx1 50/35 Rx2 45/25 Rx3 35/20
Rest
Mon, Dec 15, 2025
Wod
1) 10 min AMRAP:
10 wallballs
5 cleans Rx1 205/145 Rx2 175/125 Rx3 155/105
(+10 wallballs every round)
2) Front Squat
5x4 ascending
3) For Time:
20/16 cal Bike erg
30 kb swings Rx1 62/44 Rx2 53/35 Rx3 35/26
40 kb step ups
30 kb swings
20/16 cal bike erg
(10 min cap)
Fri, DEC 12, 2025
WOD
1) 6 x 1:30 Emom
Sit-ups Rx1 45, Rx2 40, Rx3 35
Lsit 30 secs hold
2) Bench Press
5 x 5 ascending
3) 3 RFT
Row 500/450
1 min rest
Ski 500/450m
1 min rest
Thurs, DEC 11, 2025
WOD
1) 11 min amrap
5 Squat cleans Rx1 205/145, Rx2 165/115, Rx3 135/95
10 Bar facing burpees
20 Deadlift - same
2) Backsquat
4 x 4 ascending
3) 9 min amrap
10 DB cleans Rx1 70/55, Rx2 60/45, Rx3
50/30
GHDSU Rx1 30, Rx2 25, Rx3 15
Shuttles Rx1 10, Rx2 8, Rx3 6
WED, DEC 10, 2025
WOD
1) For Time
Erg 125/100
Echo 125/100
Row 125/100
Ski 125/100
Tues, Dec 9, 2025
WOD
1) 3RFT
Row 500/450m
21 Kb swings 53/35
12 pull-ups
2) Barbell Complex
5 x 3 Pushpress /1 split jerk
Ascending
3) 4 RFT
Ski 20/16 cals
HSPUs Rx1 20, Rx2 10, Rx3 20/15 push-ups
Mon, Dec 8, 2025
WOD
1) 24 min Emom
Wallballs Rx1 20, Rx2 18, Rx3 16
Box Step ups Rx1 20, Rx2 18, Rx3 16
8 Pwr clean Rx1 165/115, Rx2 135/95, Rx3 115/75
Row Cals Rx1 14/12, Rx2 12/10. Rx3 10/8
Echo cals Rx1 12/10, Rx2 10/8, Rx3 8/6
Rest 1 min
2) Backsquat
6 x 4 ascending