WOD
1) 3 RFT (25 min cap)
30 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Ski 500/450m
20 Kb single arm push press - same
Bike Erg 1,000/900m
Wallwalks Rx1 5, Rx2 4, Rx3 3
2) Shoulder Press
5 x 6 ascending
Mon, Feb 16, 2026
WOD
1) 3 RFT
25 Wallbalks Rx1 30/20, Rx2 20/13, Rx3 14/10
Row 500/450m
10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/65
Run 400m
Dus Rx1 100, Rx2 60, Rx3 100 singles
2) Deadlift
5 x 6 ascending
Fri, Feb 13, 2026
Wod
1) Every 2:30 complete x4
:30 Back extension hold
straight into..
Back extensions
Rx1 20 Rx15 Rx3 10
2) Bench Press
3x10 @65%
3)12 min AMRAP:
12 Db push press Rx1 50/35 Rx2 40/25 Rx3 35/20
GHDSU Rx1 30 Rx2 20 Rx3 20 situps
12 Db bench press
Toes to bar Rx1 30 Rx2 20 Rx3 10
Thurs, Feb 12, 2026
Wod
1) 8 min EMOM
5 Devils press Rx1 50/35 Rx2 40/25 Rx3 35/20
10 Db thrusters
2) Deadlift
3x10 @65%
3) For Time:
20 Overhead lunges Rx1 135/95 Rx2 115/75 Rx3 95/55
50/40cal Echo bike
20 Overhead Lunges
(Time cap 8 mins)
Wed, Feb 11, 2026
Wod
5 Rounds
(2:00 on / 1:00 off) on Ski for max calories
then
Row
then
Bike erg
*start with damper on 2, every round increase damper by 2 (2,4,6,8,10). Start over at 2 for every machine.
Tues, Feb 10, 2026
Wod
1) Split Jerk
5x3 ascending
2) 20min AMRAP:
50/40 cal Row
8 wall walks Rx2 6 Rx3 4
25 C2B Rx2 15 C2B Rx3 15 pullups
100 dubs Rx2 60 Rx3 100 singles
Mon, Feb. 9, 2026
Wod
1) 10min EMOM
Bike erg Rx1 15/12 Rx2 12/10 Rx3 10/8
Burpee shuttle run Rx1 5 Rx2 4 Rx3 3
2) Front squat
5x2 ascending
3) For Time:
20 squat clean Rx1 205/155 Rx2 175/125 Rx3 135/95
(Time cap 8mins)
Fri, Feb 6, 2026
WOD
1) 8 min Emom
Row - 30 sec
GHD hold - 30 sec
2) Bench Press
5 x 2 ascending
3) 3 RFT
Pull-ups Rx1 15 C2B, Rx2 15, Rx3 10
Push-ups Rx1 25/20, Rx2 20/15, 15/12
Ski 350/315m
Thurs, Feb 5, 2026
WOD
1) 8 min Emom
12 Front rack lunges Rx1 165/115, Rx2 135/95, Rx3 115/75
6 Squat cleans - same
2) Back squat
5 x 2 ascending
3) 3 RFT
Bike Erg 30/24 cals
Box jumps Rx1 20, Rx2 17, Rx3 14
Burpee Box overs Rx1 12, Rx2 10, Rx
WED, Feb 4, 2026
5 RFT
20 DB one arm alt snatch Rx1 70/50, Rx2 60/40, Rx3 50/30
Echo .8/.7km
Erg 750/675m
Row 350/315m
Ski 350/315m
1 min rest
Tues, Feb 3, 2026
1) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 15 GHDUs
Row 500/450m
15 Pwr cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
Ski 500/450m
HSPUs Rx1 20, Rx2 15, Rx3 20/15 push-ups
2) Shoulder Press
5 x 3 ascending
Mon, Feb 2, 2026
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