1) 4 RFT
Bike Echo 15/12 cals
15 Goblets squats Rx1 70/53, Rx2 62/44, Rx3 53/35
15 KB swings - same
15 KB sumo Hi pull - same
2) Deadlift
5 x 2 ascending
3) For Time
Bike Erg
100/80 cals
Fri, Jan 30, 2026
Wod
1) Every 2:00 x 5
Handstand Hold
Rx1 1:00 Rx2 :45 Rx3 :30
2) Bench Press
5x4 ascending
3) 12 min AMRAP:
50 Double unders Rx2 30 Rx3 50 singles
15/12 cal Row
3-6-9-12-15 etc Rx1 C2B Rx2 pull-ups Rx3 pull-ups
Thurs, Jan 29, 2026
Wod
1)”Bring Sally Up”
Rx1 95/65# Rx2 45/35# Rx3 bodyweight
2) Backsquat
5x4 ascending
3) 18 min AMRAP:
20 Deadlift Rx1 135/95 Rx2 115/75 Rx3 95/65
Toes to bar Rx1 18 Rx2 14 Rx3 10
Shuttle Runs Rx1 5 Rx2 4 Rx3 2
10 Hang clean and jerk
GHDSU Rx1 18 Rx2 14 Rx3 10
Rest
Wed, January 28, 2026
Wod
For Time:
40 Db box step overs (Row)
Rx1 50/35# Rx2 40/25# Rx3 35/20#
50 Box jumps *step down (Ski)
60 Step ups (Bike erg)
*Every 3:00, including 0:00, complete
Rx1 40/32 Rx2 35/28 Rx3 30/24 cals on designated machine for that movement. Once you finish your 50 reps move to the next movement & machine.
Tues, January 27, 2026
Wod
1) For Time:
10 snatches Rx1 135/95 Rx2 95/65 Rx3 55/45
10 snatches Rx1 165/115 Rx2 115/75 Rx3 75/55
10 snatches Rx1 185/130 Rx2 135/95 Rx3 95/65
2) HSPU Strength
4 SETS:
Rx1 max reps of strict HSPU
Rx2 5 reps of controlled descent from top of HSPU
Rx3 max reps of seated db press with 4 sec descent 40/25#
3) 3 sets:
20/16 cal ski Rx2 18/14 RX3 15/12
15 burpees to a plate Rx2 12 Rx3 10
(1:00 rest inbetween sets)
Mon, January 26, 2026
Wod
1) Every 2:30 x 7 sets
Find a unbroken max lift for the complex below:
Deadlift
Clean
Hang clean
Jerk
2) Open Workout 19.1
15 min AMRAP:
19 wallballs 20/14
19 cal row
Fri, Jan 23, 2026
1) 3 Rnds
Lsits 30 sec hold/ 1 min rest
3 Rnds
GHD holds 30 sec hold/ 1 min rest
2) Bench Press
5 x 3 ascending
3) Row Sprints
5 x 500/450m
W/1 min rest
Thurs, Jan 22, 2026
1) 6 Rounds
3 min Emom
15/12 cals Echo Bike
5 Backsquat 70% 1RM
2) 2 RFT
Run 200m
20 One arm D/B snatch Rx1 50/35, Rx2 40/25,Rx3 35/20
Sled push D/B (from canopy to street )
45/25#
30 sit-ups
WED, Jan 22, 2026
WOD
2RFT (Time Cap 40 mins)
15 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Erg 50/40 cals
16 Kb fwd lunges - same
Echo 50/40 cals
15 Kb swings
Row 50/40
16 Kb fwd lunges
Ski 50/40
Tues, Jan 20, 2026
WOD
1) 4 RFT ( Time Cap 26 mins)
Row 25/20 cals
12 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
Ski 25/20 cals
8 Hang Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Burpees over the Bar Rx1 12, Rx2 10, Rx3 8
2) Shoulder Press
5 x 3 ascending
Mon,Jan 19, 2026
WOD
1) 3 RFT
30 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
20 GHDSU
10 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
2) 15 min to hit 1RM
Squat clean
3) 3 RFT
Echo cals 15/12
20 Box step overs 24/20
Fri, January 16, 2026
Wod
1)8min EMOM alternate between
Side Plank Holds
(:20R/:20L)
Rope pull Holds
(:20R/:20L)
Rx1 legless Rx2 feet Rx3 rope scale
2)15mins to find 1RM
Bench Press
3) Open Workout 18.4
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk
Time cap: 9 min.
Thurs, Jan 15, 2026
WOD
1) Back squat
4x2 @ 1RM Front squat weight
2) For Time:
500m Row *if you’re not rolling around on the floor you did not try hard enough!
Rest until 8:00
5 min AMRAP
2 Kb swings Rx1 70/53 Rx2 62/44 Rx3 53/35
2 kb step ups
(Add 2 reps to each movement every round)
Rest 2:00
5 min AMRAP
2 goblet squats
2 box jumps 24/20”
(Add 2 reps to each movement every round)
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