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
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