4-20-26

15min z2 bike

Nasal

60 avg rpm

170 cals

20min cap

21 thrusters 95#

12 SA devils press 50#

9 bar Muscle ups

15 thrusters

9 SA DP

6 BMU

12 thrusters

6 SA DP

3 BMU

Time: 9:57

Thrusters felt good. 13-8, 10-5, 7-5

DP steady

BMU ub 9 and 6. On 3 set did 2 and felt like I was gonna fail so indropped.fpr 20 sec and then did the 1. Failing would've cost me more time.

4-19-26

Leg day

Back squat

15 light 135

12 moderate 165

10 moderate to heavy 195

8 heavy 225

6-8 heavy as possible 240#

I got 7, failed the 8th

Drop 70% of last set and do 5x7 with 15 sec rest between sets, 165#

Banded landmine RDL, green band, 45# with 3 sec neg

15

12

10

Superset

3x

10 DB hip thrusts 90#

60 sec banded sumo walks

2min per leg Bulgarian split squats hold at parallel

I accumulated 100 strict pull ups in unbroken sets of 10 between sets throughout the workout.

4-17-26

15min z2 bike

Nasal

Avg rpm 59

160cals

For time

75 cal row

50 burpees over bar

25 powersnatch 135#

Time: 13:40

Wanted sub-12. Would've been but I wanted sub 4 for snatches and it took me 6:33.

Row 3:23

Burpees 3:44

Snatch all singles.

Abs

2 rounds

10 furniture slider Pikes

10 Russian twists per side 35#

10 plate overhead toe taps 35#

4-15-26

15min z2 bike

Nasal

58 avg rpm

146 cals

For time

2-4-6-9-10-8-6-4-2

Deadlift 225#

Bar over burpees

Time: 5:34

Ub except for 10 as 6-4 and 8 as 5-3. Could've held on but wanted to keep burpees moving.

Rest 3 min

5min z2 bike

49 avg rpm

Mouth

46 cals

4-13-26

7.5min z2 bike

58 avg rpm

Nasal

73cals

10min emom

3 tng powercleans 83% 185#

All good form.

5 after

3 sandbag over shoulder 100#

10 pull ups

3 wall walks

50ft walking lunge with plate rotations to forward leg 45#

Time: 12:25

4-11-26

18min cap

50 wallball 20#

35 t2b

50 box jumps 24"

35 t2b

50 wallball 

Time: 11:53

50 wb ub

T2b as 15-10-10

50 bj ub

T2b 7-5-6-4-4-4-3-2 these were all slow swings after the first 12.

Wb as 20-15-15

Rest 15min

30min cap

Team of 2

100 cal bike

100ft single DB suitcase walking lunge 50#

80 cal bike

80 SA DB hang clean 50#

60 cal bike

60ft front rack walking lunge 50#

40 cal bike

40 db hang clean

20 cal bike

20 overhead db walking lunge

Time: 25:11

Partner: Kate

Bike I did 12 cals she did 8.

Lunges were done by both partners at same time.

Db cleans were split. We did 20s.

4-10-26

15min z2 bike

58 avg rpm

147cals

21min cap

20 hang powerclean 135#

20 front squat

20 s2o

20 back squat

Rest 1:1 and then do a 2nd time thru

Time: 10:22

First wod back after a week off for Spring Break. Didnt want to tweak anything so scaled to 95#

Ended up being a great stimulus for me.

1st round in 2:50. Did 20 cleans straight into 20 front squat. Quick rest then 20 s2o straight into 20 back squat.

2nd round was 4:42 as 20 ub cleans, 10-6-4 front squat (should've been 10-10), s2o as 10 then the 2nd 10 went straight into 10 back squat, rest then last 10.

5min z2 bike

47 avg rpm

26 cals