9-20-26

Leg day

2 mile run on air runner

13:57

1st mile 7:13

2nd mile 6:44

Stayed above 8.2 the whole time. Ran last 1/8 mile above 10.

Box squat

5x8 w 3 sec neg and 1 sec pause at bottom

135

165

185

205

225

Front Back single DB lunge

3x5 per leg w 50# (F-B is 1 rep)

3 sets

10 heel elevated dbl DB front squat 50# 3 sec down and 3 sec up

Into

10 bodyweight 3/4 squats

9-18-26

15min z2 bike

Nasal

143 cals

Partner wod

For time:

Buy in

6 down-back sled pushes 300#

200 bjo 24"

150 wallball 20#

100 sandbags over shoulder 100#

75 bar facing burpees

50 pull ups

Buy out

1000m ski

Time: 43:15

Partner: JB

9-16-26

11min z2 bike

103 cals

55 rpm 

Deadline

5x2

295

315

335

355

355

The 355 were singles

18min amrap

100m run

5 burped box jump overs 30"

5 clean and perks 135#

5 before

5 bar muscle ups

5 before

R: 4+100+3

All bmu ub 

9-14-26

Back day

5 rounds

10 strict pull ups

10 SA KB bent row 53#

10 tgu 53#

7min z2 bike

72 cals

57 rpm

9-13-26

Leg day

2 mile run

Time: 15:42

Beat last week by 2:10

Z2 for first mile between en 7-7.4 in 8:12.

Second mile as z3 mix of nasal and breath in 7:30.

Heel elevated front squat

20x75

18x95

16x115

14x135

12x155

10x175

8x185

8x185

8x185

Bulgarian split squat death set

3 rounds

8 single DB heavy 70#

Into

8 single dB moderate 50#

Into

8 single dB light 35#

Swith legs

9-11-26

15min z2 bike

154 cals 

Mostly nasal

Partner wod

For time:

2000m row buy in

20 rounds

4 devils press 50#

5 pull ups

8 powers natch 95#

15 burgers

2000m ski buy out

Time: 53:00 we finished 16th round and stopped.

Partner: Tommy

We rowed 250m at time.

Did 2 dp each alternated who did 5 pull ups, split snatched 4-4 and burpees 8-7.

9-9-26

8min z2 bike

71 cals 

For time:

2 rounds of each couplet before moving on

20cal ski

12 s2o 135#

20 cal ski

6 powerclean 185#

20 cal ski

12 deadlift 205#

Time: 13:33

That was the best s2o I've done. All ub.

Cleans singles.

DL as 7-5 both times.

Rested 5min then 

Build to heavy DL double

205

255

285

305

325