Wed, May 20, 2026
Wod
For Time:
Buy in: 800m Run
3 Rounds
Bike erg Rx1 40/32 cals Rx2 36/29 Rx3 32/25
:30 Rest inbetween each one
2 Rounds
Echo bike Rx1 40/32 cals Rx2 36/29 Rx3 32/25
:30 Rest
3 Rounds
Row Rx1 40/32 cals Rx2 36/29 Rx3 32/25
:30 Rest
3 Rounds
Ski Rx1 40/32 cals Rx2 36/29 Rx3 32/25
:30 Rest
Cash out: 800m Run
Tues, May 19, 2026
Wod
1) Last Murph Prep
6 min AMRAP
Rx1 10 pullups 20 pushups 30 squats
Rx2 5 pullups 10 pushups 15 squats
Rx3 2 pullups 4 pushups 6 squats
(Choose the closest to your Murph strategy and test it out)
2) 6 sets:
Split jerk + push jerk + split jerk
3) 4 Rounds:
20 Db S2O *2 dbs
160’ Overhead + front rack carry
Rx1 50/35 Rx2 40/25 Rx3 35/20
(Cap 10 mins)
Mon, May 18, 2026
Wod
1) For Time:
10-8-6-4-2 Burpee box jump over
500/450m Bike erg
2) 15 mins to work to
2 cleans tng
3) 8 min AMRAP:
10 Front squats Rx1 115/75 Rx2 95/65 Rx3 75/55
Double unders Rx1 30 Rx2 20 Rx3 30 singles
Fri, May 15, 2026
Wod
1) GHD Holds
6 x 30 sec hold w/plate - 1 min rest
Rx1 45/25, Rx2 25/10, Rx3 BW
2) Bench Press
5 x 3 - ascending 3 sec pause in bottom (hold 1 inch off chest )
3) 3 RFT
Ski 20/16 cals
10 Sumo hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
Row 20/16 cals
10 S2O - same
Thurs, May 14, 2026
Wod
1) 4 RFT
7 Hang Pwr Cl Rx1 155/105, Rx2 135/85, Rx3 115/65
Burpees over Bar Rx1 15, Rx2 12, Rx3 10
Row 20/16 cals
2) Backsquat
5 x3 - pause in bottom 3 sec /ascending
3) 3 Rnds
Wallballs Rx1 40, Rx2 35, Rx3 30
Box jumps Rx1 30, Rx2 25, Rx3 20
Wed, May 13, 2026
Wod
3 RNds
50 sit-ups
Run 400m
Bike Erg 1,500/1,350m
bike Echo 1,500/1,350m
Tues, May 12, 2026
Wod
1) 4 RFT
Row 400/360m
Pull-ups Rx1 20, Rx2 16, Rx3 12
2) Pushpress
6 x 4 ascending
3) 4RFT
Ski 400/360m
Hspu Rx1 10 strict, Rx2 10 Kipping, Rx3 20/15 push-ups
Mon, May 11, 2026
Wod
1) Back squat
3 x 10 @65% 1RM
2) 5 Rnds
Bike Erg 1,000/900m
5 Squat cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
GHDSU Rx1 15, Rx2 12, Rx3 9
Ski 500/450m
Fri, May 8, 2026
Wod
1) 5 sets:
3 Bench Press
Straight Into
Push-ups
Rx1 20/15 Rx2 15/10 Rx3 10/5
2)18 min AMRAP:
Double unders Rx1 50 Rx2 30 Rx3 50 singles
10 S2O Rx1 135/95 Rx2 115/75 Rx3 95/65
Rope climbs Rx1 3 Rx2 2 Rx3 1
GHDSU Rx1 15 Rx2 10 Rx3 10 situps
Thurs, May 7, 2026
Wod
1) 8 min AMRAP
Echo bike Rx1 15/12 Rx2 12/10 Rx3 10/8
Toes to bar Rx1 20 Rx2 15 Rx3 10
2) Every 2:30 x5sets
1 Snatch + 1 OHS
3) For Time:
10 Overhead squats Rx1 165/115 Rx2 135/95 Rx3 115/75
30 Front squats same
50 Air squats
Wed, May 6, 2026
Wod
35 min AMRAP:
200m Run
(2:00 rest)
400m Run
(2:00 rest)
600m Run
(2:00 rest)
800m Run
(2:00 rest)
continue adding 200m each run
Tues, May 5, 2026
Wod
Happy Cinco de Mayo!
1) Every 3:00 x5 sets
20/16cal Ski
5 Pushpress *ascend each set
(take out of rack)
2) 5 Rounds:
5 db deadlifts
5 db suitcase lunges
5 db clean and jerk
5 db front rack lunges
5 devils press
Rx1 70/50 Rx2 60/40 Rx3 50/30
*2 dumbbells for all Movements
(Time cap 15 mins)
Monday, May 4, 2027
Wod
May the 4th be with you!
1) Backsquats
5x2 ascending
2) 8min AMRAP:
2 Rx1 BMU Rx2 C2B Rx3 pullups (+2 every round)
5 Burpee box jump overs
12/10cal Row
(2:00 Rest into)
For Time
Start wherever you stopped in the AMRAP and work yourself all the way back down to the beginning (2reps of BMU/C2B/pullups).
*Your score is how far you get in the AMRAP and your time to complete the second part.
(Time cap 23 mins)
Fri, May1, 2026
WOD
1) 6 min Emom
OH KB walk 30 sec
GHD hold 30 sec
2) Bench Press
5 x 3 ascending
3) 3 RFT
Ski 15/12 cals
15 KB swings 53/35
10 KB push press (5 each arm)
Row 15/12 cals
Thurs, April 30,2026
WOD
1) 6 min Emom
5 Squat cleans Rx1 165/115, Rx2 145/95, Rx3 125/75
2) Backsquat
5 x 3 ascending
3) 3Rnds
Sled D/B 45/25 (canopy to street )
Bike Erg 20/16 cals
Dus Rx1 100, Rx2 75, Rx3 100 singles
20 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
WED, April 29, 2026
WOD
1) For Time (35 min cap)
Run 200m Buy In
Rx1 7 RNDs , Rx2 6 RNDs, Rx3 5 RNDs
Bike Erg 500/450m
Bike Echo .5/.45
Row 250/225m
Ski 250/225m
Run 200m - cash out
Tues, April 28, 2026
WOD
1) Murph prep
7 Rnds
1 min ME Push-ups
1 min rest
1 min ME Pull-ups
1 min rest
2) For Time
Row 1,000/900m
1 min
Ski 1,000/900m
Mon, April 27,2026
WOD
1) 4 Rnds
Echo Rx1 25/20 cals, Rx2 22/17cals, Rx3 20/15 cals
20 Jumping lunges
2) Fr Rack Lunges(take out of racks)
5 x 8 (total lunges) ascending
3) 10 min amrap
Run 200M
7 Pwr cleans Rx1 165/115, Rx2 135/85, Rx3 115/65
Burpees over the Bar Rx1 10, Rx2 8, Rx3 6