8-15-26

Leg day

Back squat

3 setsto build to bodyweight

5x135

5x165

5x185

3 setsof max reps bodyweight at 8 rpe

185 as 3x10

Felt heavy today

Immediately into

Max rep heel elevated somersault squat 70#

Did 10 each, couldve hit 15.

Rest 4 min

In between each set I did 10 steict pull ups

6 sets of 10

Superset

3x15 DBL DB RDL w 3 sec neg 35#

Rest 1 min

3x10 SA DB bent over row 70#

Superset

3x10 per leg bulgarian split squats w green band and single DB

50, 60, 70#

Rest 1 min

3x10 landmine t-bar row with rope

70, 95, 95#

8-14-26

9min z2 bike

Nasal

95 cals

Into

6min attempted z2 nasal run on air runner.

Ended up having to mouth breathe even at 7.2. Probably was z3.

87 cals

Gotta work on this.

16min emom

Every 2min

Even 300m row

Odd 3 clusters 115# + 6 bar facing burpees

All rows at 1 min or less, 1:40 pace

Clusters and burpees were 31, 29, 29, 27 sec

Rest 5min

8 total rounds

Partner you go i go

1 lap plate push 45#

12 cal bike

Partner: JB

My first round was 1:09. I finished my 4th round at 10:52, didnt catch when JB finished his last.

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.

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.

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#

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

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