Wednesday, August 12, 2026

8-12-26

8min z2 bike 
Nasal 
62 avg rpm
86 cals

1-2-3-4-5-6-7-8-9-10
Hang clean and jerk 115#
10 abmat sit ups
10 air squats
8 cal bike

Time: 16:35

All ub except I dropped 10 set as 5-5 like a bitch.

Monday, August 10, 2026

8-10-26

15min z2 bike
Nasal
148cals
57 avg rpm

10min emom
10 russian kbs

3 rounds w 53#
7 rounds w 70#

15min amrap
15 wallball 20#
60 DUs
100m run

R: 6+2

Wb ub
Dus solid. 1 break per round except 1 round had 3.

Sunday, August 9, 2026

8-9-26

Leg day

Anderson banded front squat,green bands
5x95
5x115
5x135
5x155
5x175

3 sets
30 banded seated hamstring curls, black band
Into
10 rdl 135 heels together
10 shoulder width
10 sumo

SA DB Bulgarian split squats
90 sec max reps right leg 50#
Rest 2min
90 sec left

53 left
50 right

1 sled push 30m with 320#

Friday, August 7, 2026

8-7-26

Landmine oblique press outs
10x BB
3x10 with 15#

For time:
3 rope climbs
10 burpee box jump overs 24"
40 SA DB Snatch 50#
1 lap plate push 45#
1 lap bodyweight walking lunges
10 BBJO
40 DB snatch
1 lap plate push
1 lap walking lunges
10 BBJO

Time: 13:34

All ub

Wednesday, August 5, 2026

8-5-26

Kate Birthday WOD

This is 44!
25min cap

Buy in
44 unbroken wallball 20/14#

4 rounds
400m run
10 powercleans 95/65#
10 bar facing burpees
1 lap plate push 45#
Kate did 1 lap sled push 250#

Time: 22:08

Kate time: 24:16

Monday, August 3, 2026

8-3-26

25min cap
5 rounds 
500m row 
50 DUs
20 wallball 20# 
10 burpees

Time: 25:00

6 wb into last round.

Shouldve finished.

All wb ub. Dus weren't great. Too much rest from r3 on.

By round, did
500 row
500 ski
400 run
500 ski
500 row

Wednesday, July 29, 2026

7-29-26

15min z2 bike
Nasal
62 avg rpm
177 cals

Nataly 96 cals

Front squats
3x95
3x125
3x155
2x185
2x185
2x185

Nataly finished with 3 sets of 3x85.

5 rounds for time
20 wallball 20#
20cal ski

Time: 11:08

UB. Wouldve been sub 10 if we didnt have to cross the gym between every movt.

Nataly had 14 lb ball. After 2 round dropped to 10 wb and 10 cals. Her time was 15:21.