WODS 10/12/2026

Monday 10/12

"WARMUP"

2 Rds:

500m Bike

6/6 Ankle Glides

12 Air Squats

:30 PVC Box Lat Stretch Hold

"STRENGTH"

Every 2:00 x 6:

2 Front Squats @80%

"CONDITIONING"

4 Rds for Time: (Cap - 20:00)

400m Run

16 DB Lunges (2 x 50/35#, hold any way)

9 Burpee Box Jumps (24/20")

Tuesday 10/13

"WARMUP"

7:00 AMRAP

6 EB Deadlifts

6 Inchworms

6 EB Power Cleans

20 Line Hops

6 EB Push Press

"STRENGTH"

5 Sets: (15:00)

2 x Pause Split Jerk (@70% 1RM)

(Pause for 5s in catch position)

Rest 2:00 b/t sets

"CONDITIONING"

EMOM Until Failure:

3 G2OH (115/75#)

3 Bar-Facing Burpees

Add 1 rep to each movement every rd

"ACCESSORY"

4 x 2/2 Turkish Get-Ups

(Perform 2 UB get-ups on one arm, then switch and do the same on the other arm)

Rest as needed b/t sets

Wednesday 10/14

"WARMUP"

3:00 Cardio (Any)

then:

2 Rds:

10 Kip Swings

10 DB Deadlifts (w/ WOD weights)

10 Push-Ups

"CONDITIONING"

In Pairs (All Reps Split YGIG)

10:00 AMRAP

16 Cal Bike

12 T2B

Rest 3:00

10:00 AMRAP

16 Cal Row

10 Dbl DB Devil's Press (2 x 50/35#)

Rest 3:00

10:00 AMRAP

200m Run (together)

8 Bar Muscle-Ups

Thursday 10/15

"WARMUP"

3 Rds:

8 Good Mornings

6/6 Front Rack Stretch

8 Burpees

:20 EB Front Squat Hold

"STRENGTH"

In 18:00:

Build to Heavy for:

1 Clean High Pull + 1 Hang Squat Clean

then:

3 sets @75% of above weight

Rest as needed

"CONDITIONING"

For Time: (Cap - 10:00)

40/35 Cal Bike

60 Thrusters (75/55#)

40/35 Cal Bike

"ACCESSORY"

Accumulate:

1:30 L-Sit Hold (parallettes)

Rest as needed

Friday 10/16

"WARMUP"

Tabata (:20 on, :10 off x 16):

Ring Rows

Box Step-Ups

Bike Cals

Handstand Hold

"STRENGTH"

5 Sets: (15:00)

5 Strict C2B Pull-Ups*

*On the final rep, max effort chest-to-bar hold

Rest 2:00 b/t sets

"CONDITIONING"

16:00 AMRAP

25' Handstand Walk

10 Box Jumps (30/24")

25' Handstand Walk

16 Russian KB Swings (70/53#)

Saturday 10/17

"WARMUP"

400m Run

then:

3 Rds:

6 Inchworms

12 Kip Swings

6/6 SL V-Ups

12 Air Squats

"CONDITIONING"

In Teams of 3

For Time: (Cap - 30:00)

2000m Row

100 Synchro Air Squats (All 3)

100 Synchro Alt DB Snatch (2 work/1 rest)

100 T2B

100 Synchro Air Squats (All 3)

2000m Row