6-11-25

14min alt emom

10 deadlift 185# ub

3 rope climbs

6-10-25

Squat snatch max

Hit 185 easy

Missed my only attempt at 195. Ran out of time. I will hit that and then 205 soon.

Every 4 minutes for 8 rounds

12 cal bike

12 burpees to a bar

12 cal bike

Times:

1:58

2:00

2:00

1:59

2:03

2:02

2:02

1:59

6-8-25

Leg day

Whole day was done barefoot.

3 rounds

30 banded prone single leg hamstring curls, red band

Into

10 BB RDL heels touching

10 BB RDL toes forward

10 BB RDL sumo, 95#

5 rounds

30 banded sissy squats w/25# DB, thick green band

Into

12 back squat w 3 sec negative and 3 sec up

95, 115, 135, 165, 185

Front foot elevated back rack reverse lunges

15 at 95

12 at 95

10 at 95

Max at 95

I did 20 total for max set. Wasn't max but called it there. Had plenty of volume today. Could've done 40.

6-6-25

Partner WOD

Partner: Kalyn

36min cap

10 rounds (5 rounds per partner)

P1: 30/25 cal row

P2: 2 rounds

4 powersnatch 135/95

3 bar facing burpees

2 bar Muscle ups

1 wall walk

Rest until other Partner is finished then switch.

Time: 29:57

All Snatches quick singles, no misses.

All bmu ub.

6-4-25

Workout with Ross 

Shoulders and back

Banded front raises

3x10 green

Banded lateral raises 

3x10 black

SA DB half kneeling shoulder press

3x10 35#

DB SA bent row

3x10 50#

Strict pull ups

3x10

Landmine bent row 

3x10 100#

YGIG

150m row until 3k

13:23, we went to 3200 to make it a mile each.

6-3-25

Back squat

5x135

5x165

3x185

3x105

2x225

1x245

1x255

15min amrap

2 ring Muscle ups

2 back squats 225

30 foot hs walk (15 ft down and back)

Add 2 rmu and 2 squats every round.

Total: 5 rounds

finished the round of 10 with 3 sec left.

all muscle ups ub thru 8 then 5-2-1-1-1.

all 225# ub

handstand walks unbroken through 105 feet. broke once on last 15 feet of round 4, 3 feet from finish. broke a couple times on last round.

6-1-25

Leg day

Banded box step ups, black, 20"

3x10

Box squats

4x5 with 3 sec negative.

135

165

185

205

225

3 sets

10 BB hip thrusts w 3 sec negative, 135#

20 seated banded abduction

Landmine Hack Squat

10 with 3 sec negative, 45#

Again

5 full squats, 10 half from bottom x3

Again

Single DB Bulgarian Split Squats

8 at 90#

8 at 70#

8 at 50#

8 at 35#

Per leg, straight through