Wed, April 22, 2026
Wod
Every 3:00 for 10 rounds
Pick your own adventure!
(You must pick one and stick with it for all 10 rounds)
20/16 Row cals
Wallballs Rx1 20 Rx2 16 Rx3 10
20/16 Bike cals
Burpees Rx1 12 Rx2 10 Rx3 7
18/14 Ski cals
Lunges Rx1 20 Rx2 16 Rx3 10
Tues, April 21, 2026
Wod
Tuesday
1) Split jerks
5x3 ascending
*3 second pause in catch on 3rd rep
2) For Time:
Buy in: 800m Run
3 Rounds:
15 HSPU Rx1 strict Rx2 kipping Rx3 25/20 pushups
Vups Rx1 30 Rx2 25 Rx3 20
200m Run
(Cap 20 mins)
Mon, April 20, 2026
Wod
1)8min EMOM
Echo Bike cals Rx1 15/12 Rx2 12/10 Rx3 10/8
Burpee box jump overs Rx1 12 Rx2 10 Rx3 8
2)Front Squat
5x4 ascending
3) “Gwen”
Clean and Jerks
15-12-9
*sets must be completed unbroken. If you break you must restart that set.
Rx1 155/105 Rx2 125/85 Rx3 95/65
(Time Cap = 8 Minutes)
Fri, April 17,2026
WOD
1) DB GHD Hold
5 Rnds
30 sec hold (1 arm)/ 1 min rest
DB 25/15
2) Bench Press
5 x 5 ascending
3) 4 RFT
Run 200m
10 DB hang clean Rx1 50/35, Rx2 40/25, Rx3 35/20 (2 DBs)
10 DB bench press - same
Thurs, April 16, 2026
WOD
1) Back squat
5 x 5 ascending
2) 26 EMOM
GHDSU Rx1 20, Rx2 15, Rx3 10
15 Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
7 Pwr Clean Rx1 155/105, Rx2 135/85, Rx3 115/65
Row Cals Rx1 18/15, Rx2 16/13, Rx3 14/11
Pull-ups Rx1 15, Rx2 12, Rx3 9
Ski Cals - same
WED, April 15, 2026
WOD
1) 35 min Amrap
Run 100m
7 sit-ups
Bike Erg 250/225m
7 sit-ups
Bike Echo 250/225m
7 sit-ups
Row 125/112m
7 sit-ups
Ski 125/112m
7 sit-ups
2nd Rnd = Run/machines = same 5 air squats in between
3rd Rnd = Run / machines=same 3 Burpees
4th Rnd = same as 1st Rnd
5th Rnd= same as 2nd
Tues, April 14, 2026
WOD
1) Push Jerk
5 x 4 ascending
2) 25 min amrap
Ski 350/315m
Pull-ups Rx1 25, Rx2 20, Rx3 15
Wallwalks Rx1 5, Rx2 4, Rx3 3
10 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
10 S2O - same
Row 350/315m
Mon, April 13, 2026
WOD
1) 3 RFT
Sled push down /run 200m/sled push back 45/25
6 Hang Pwr Clean Rx1 135/95, Rx2 115/75, Rx3 95/65
8 Burpees over Bar
2) Front squat
5 x 5 ascending
3) Echo Bike sprint
100/80 cals
Fri, April 10, 2026
Wod
1) Plank hold
(:45work/:45rest) x4
Rx1 45# plate Rx2 25# Rx3 bodyweight
2) 15mins to work to a heavy single
Bench Press
3) For Time:
400m Run
Rope climbs Rx1 5 Rx2 4 Rx3 3
Toes to bar Rx1 40 Rx2 30 Rx3 20
50 Kb swings 53/35
400m Run
(Time cap 15mins)
Thurs, April 9, 2026
Wod
1) 8min AMRAP
10 Deadlifts Rx1 255/185 Rx2 205/145 Rx3 165/115
Echo bike cals Rx1 18/14 Rx2 15/11 Rx3 12/9
2) 15 mins to work to a heavy
Snatch
3) Tabata (:20on/:10off)x8
Back rack barbell lunge *from rack
Rx1 155/105 Rx2 115/75 Rx3 75/55
Wed, April 8, 2026
Wod
35min AMRAP:
500/450m Row
1000/900m Echo
1000/900m Bike
500/450m Ski
1 Round of
10 pullups
20 pushups
30 air squats
Tues, April 7, 2026
Wod
1) Shoulder Press
5x2 ascending
2) 20 min AMRAP :
30/24cal Row
1 Wallwalks (+1 every round)
20 single arm db clean and jerk Rx1 50/35 Rx2 40/25 Rx3 35/20
50 Double unders Rx2 30 Rx3 50 singles
Mon, April 6, 2026
Wod
1) 10 min EMOM
Wallballs 20/14# Rx1 20 Rx2 16 Rx3 12
Burpees (no jump) Rx1 15 Rx2 12 Rx2 9
2) Front Squat
5x3 ascending
3) 8 Rounds:
5 box jump overs Rx1 30/24 Rx2 24/20
Rx3 same
5 hang power cleans Rx1 225/155 Rx2 185/125 Rx3 145/95
(Time cap 10 mins)
Fri April 3, 2026
WOD
1) 6 ROunds
30 sec GHDhold/1 min rest
2) Bench Press
3 x 10 same @70% 1RM
3) 3 RFT
Ski 350/315
12 Push Press Rx1 135/95, Rx2 115/75, Rx3 95/65
Row 350/315
Thurs, April 2, 2026
WOD
1) 6 min Emom
Squat cleans Rx1 165/115, Rx2 145/100 Rx3 115/75
Fr rack lunges -same
2) BB complex
Hang Pwr Clean /Pwr clean/Squat clean
5 sets ascending
3) 2 RFT
Run 200m
1 mins Rest
Run 400m
1:30 rest
Wed, April 1, 2026
WOD
1) 35 min amrap
Run 400m
10 Kb swing 53/35
Bike Erg 1,000/900m
10 Kb squat 53/35
Bike Echo 1,000/900m
10 Kb lunge 53/35
Row 500/450m
10 Kb push press 53/35
Ski 500/450m
10 Kb sit up 53/35
Tues, March 31, 2026
WOD
1)Cindyish
12 min amrap
5 pull-ups
10 pushups
15 sit-ups
2) BB complex
5 Sets of
3 Pushpress/2 Pushjerk/1 split jerk
3) 7 RFT
Ski 150/135m
Burpees Rx1 5, Rx2 4, Rx3 3
Mon, March 30, 2026
WOD
1) Backsquat
3 x 10 @ 70% 1RM
2) 20 min Emom
Bike Erg Rx1 16/12, Rx2 14/10, Rx3 12/8 cals
8 sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
16 Deadlifts same
Row Cals - same as bike