Daily WOD

We’re taking a strategic deload week to let our body absorb all the work from our Lift-Off strength cycle before our LIFTOFF and as we transition into Murph prep. After weeks of heavier loading and intensity, our muscles, joints, and nervous system need a moment to recover so we can train hard again, safely and consistently. This week isn’t about pushing limits; it’s about restoring movement quality, reducing fatigue, and setting us up to handle the higher bodyweight volume and running ahead. Think of it as sharpening the axe before we start chopping, members should leave feeling better, fresher, and ready for what’s next.

Today’s session is about priming the body for Lift-Off at the end of the week. The Front Squats at ~60% should feel crisp, explosive, and technically sharp, no grinding, no fatigue. We’re reinforcing movement quality, bracing, and speed out of the bottom while keeping the nervous system fresh. The goal is to walk into Lift-Off feeling strong, fresh, and ready to perform.

For the Workout, this  piece is intentional aerobic work, keep it easy and controlled. The 1000m bike should feel conversational, not competitive, and the air squats should stay smooth and consistent throughout all three rounds. The goal is steady breathing, upright posture, and quality movement, not speed. This should feel like we’re building capacity without accumulating fatigue, leaving the gym feeling loose, warm, and ready for Lift-Off later in the week.

 

STRENGTH:

Front Squat
• 3×5 @ ~60%

Accessory (optional for people doing LIFTOFF)
• 2×10 reverse lunges (light)
• 2x 30–45 sec wall sit

 

WORKOUT:

3 Rounds (Easy):
1000m Bike
20 Air Squats

10min Cap

 

RECOVERY:

Band chest stretch
Foam Roll calvess

 

KP’s AOTM Workout!

25 min AMRAP:

Partner A works while Partner B rests. Switch whenever the work is complete.

Every time you will….

Run 200m together

Then alternate 1 round each of:

14 Wall Balls
12 WB Sit-ups
10 Single DB Snatches (5/5)
8 Burpees

Score: total rounds

Week four introduces near-heavy loading with a strong emphasis on technique and discipline. You should choose a challenging weight that allows every rep to be completed with control and solid positioning. Watch for grinding, loss of midline tension, or bar drift—if quality drops, the load should be reduced. The goal is precise, confident lifts as we approach peak week.

The goal of this workout is smooth pacing and positional control under the clock. Members should choose a load that allows clean, stable overhead squats, stay efficient on push ups, and maintain a steady row pace. Encourage using leftover time each minute to recover and reset. The win is consistent execution and quality movement across all 12 minutes.

 

STRENGTH:

4 X 4 Deadlift

 

WORKOUT:

EMOM 12
1) 10 OHS (95/65)
2) 10 Push Up
3) 10 cal row

 

RECOVERY:

Archer saddle
Foam roll quads

 

The goal of this partner workout is steady effort, communication, and quality movement. Members will alternate full rounds I-go-you-go style, so encourage pushing with intention during work time and recovering while resting. The win is consistent rounds, smooth transitions, and working together for the full 24 minutes.

 

WORKOUT:

“Partner WOD I-go-you-go style:

24 minute AMRAP:

2 pullups
4 hang power cleans (95/65lb)
6 Font squats
8 Box Jumps

*One person goes through entire round while other person rests. Then partners switch.”

 

Week four focuses on near-heavy loading with strict attention to setup and control. You should choose a challenging weight you can press with confidence while maintaining a stable position throughout all four reps. The goal is precise, disciplined reps that build confidence heading into peak week.

The goal of this workout is maintaining rhythm and control across repeated rounds. You should stay relaxed and efficient on double unders and break toes-to-bar or knee raises into manageable, consistent sets. The win is moving with intention and keeping quality reps from the first round to the last.

 

STRENGTH:

4 X 4 Bench Press

 

WORKOUT:

3 Rounds
100 Double Unders/150 Double Unders
20 Toes to Bar or Hanging Knee Raise

 

RECOVERY:

Foam roll upper back
Up dog

 

Week four is about handling heavy loads with precision. You should choose a challenging weight that still allows them to maintain full depth and strong positions on every rep. The goal is disciplined, high-quality reps that prepare members for heavy doubles next week.

This EMOM is designed to challenge power, core control, and conditioning in short, repeatable efforts. you should choose a KB weight that allows smooth, swings, focusing on strong hip. For plank pull-throughs, focus on a stable core and minimal hip rotation, quality matters more than speed here. The cardio sprint should be aggressive but repeatable across all four rounds, not an all-out effort that falls off quickly. The goal is consistent output each minute while maintaining good movement and control.

 

STRENGTH:

4 X 4 Back Squats

 

WORKOUT:

EMOM (4 Rounds)
Min 1: 16 Russian KB Swing
Min 2: 14 Plank Pull Through
Min 3: 30 SEC CARDIO SPRINT

 

RECOVERY:

Band chest stretch
Foam Roll calves

This workout is about long-duration pacing and mental toughness. You should move efficiently through the double-unders and thrusters to set yourself up for the longer AMRAP, then settle into a sustainable rhythm for the calorie work. Each 5-minute Cindy interval should be steady and repeatable, not all-out. The goal is maintaining consistency and quality movement for the full 25 minutes.

 

WORKOUT:

AMRAP 25:00 for max calories
at 0:00 and every 5:00 thereafter, complete:
3 rounds of “Cindy”

*1 Rounds of “Cindy” is:
5 pull-ups
10 push-ups
15 air squats

 

RECOVERY:

Up dog
Dragon

Week three focuses on building strength with heavier, more intentional pulls. You should choose a load that challenges them while still allowing for clean, controlled reps. The goal is powerful, well-positioned pulls that build confidence heading into the heavier weeks.

This workout challenges rhythm and composure as volume drops. You should stay relaxed and efficient on double-unders while approaching thrusters with control and strong positioning. The goal is steady progress through each round and maintaining quality movement all the way to the finish.

 

STRENGTH:

4 X 6 Deadlift

 

WORKOUT:

For Time:
50-40-30-20-10 Double-Unders
10 Thrusters (95/65)

 

RECOVERY:

Archer saddle
Foam roll quads

 

This workout is about managing fatigue while keeping movement sharp as the reps decrease. You should stay smooth and efficient on the hang power snatches, keep burpees moving at a steady pace, and use the row as controlled effort rather than a sprint. The goal is staying composed early and finishing strong with clean, confident reps.

 

WORKOUT:

10-9-8-7-6-5-4-3-2-1:
Hang Power Snatch
Burpee
250 Meter Row

 

Week three is where strength becomes the focus. You should be lifting a heavier load while maintaining the same depth and control established in earlier weeks. The goal is powerful, intentional reps that reinforce confidence and prepare yourself for the heavier weeks ahead.

The goal of this workout is consistent effort and quality movement under the clock. You should choose box jump and power clean loads that allow you to complete reps smoothly and leave time to recover. The win is maintaining good form, steady pacing, and repeatable output across all 12 minutes.

 

STRENGTH:

4 X 6 Back Squats

 

WORKOUT:

EMOM 12min
1) 10 Box jumps
2) 10 Power Cleans
3) rest

 

RECOVERY:

Foam roll upper back
Up dog