12-26-25

30min cap

6 rounds

200m run

20 wallball 20#

12 alt db snatch 50#

10 hspu

8 reverse burpees (candlesticks)

Time: 25:19

I subbed hand release push ups for hspu cuz my neck is tweaked. All ub except push ups.

12-24-25

Partner wod

30min cap

P1: max cal bike

P2:

12 clean and jerk 95#

60 dus

3 rope climbs

Score is max cals

Cals: 290

I did 40, 40, 43, 40 cals. 

Finished 12+15 of 5th set. I started as P2.

Partner: JB

12-21-25

Leg day

Banded box step ups, black band

3x10 per leg

3 rounds

15, 12, 10 BB hip thrusts 135#

Into

Single DB Bulgarian Split Squats 35#

15 db then 15 bodyweight per leg

Anderson Back Squat

5x5 with 3 sec neg 

95

115

135

155

185

205

12-19-25

15min z2 bike

57 rpm avg

145 cals

25min cap

21-18-15-12-9-6-3

Powersnatch 115#

Bar facing burpees

Time: 19:10

All singles, slow burpees

This went better than I thought from a heartrate standpoint.

12-17-25

10min z2 bike

54 rpm avg

90 cals

25min cap

2 rounds

50 cal bike

50 wallball 20#

40 kbs 53#

20 ohs 135#

4 rope climbs

Time: 25:00

bike in 3:13

wallball ub

kbs 20-10-10

ohs 10-5-5. missed 2 snatch attempts which really cost me. clean and jerk from there.

ropes quick

50 cal in 5:13

wb as 25-15-10

kbs 20-10-5-5

had 10 sec to attempt ohs, didnt. probably left 1 rep out there.

12-15-24

20min cap

50 pull ups

40 deadlift 225#

30 box jump overs 30"

20 dl

15 strict hspu

10 dl

Time: 16:34

pull ups 20-10-10-10 in 2min

dl 8x5 done at 6:39

bjo ub done at 9:00

dl 4x5 done at 12:35

strict hspu 3-2-2-2-1-1-1-1-1-1 done at 16:00

dl 10

12-14-25

Leg day

Front squat

5x8

95

115

135

155

185

DB sumo RDL w/heavy band around hip, green, 50#s

4x15

3 sets

15 heel elevated goblet squats 70#

Into

10 dbl db triple pulse lunge per leg 35#