Half Nasal
56 avg rpm
138 cals
Landmine half kneeling SA shoulder press
10xBB
10x15
10x15
10x15
10x25
10x25
10x25
Strict press
10x45
10x75
10x75
10x95
10x95
9x95 tweaked neck on 9th rep
Monday, March 23, 2026
Sunday, March 22, 2026
3-22-26
Leg day
Warm up
3 sets
10 banded box step ups per leg, black
10 banded good mornings
Back squat max
Build sets
3 at 5 RPE
3 at 6 RPE
3 at 7 RPE
1 at 8 RPE
3 sets of 1 rep to hit new max.
135
165
185
205
225
245
275 x1
290 x1
300 fail
20 reps at 185
3 sets
10 BB hip thrusts with 3 sec neg
Into
20 seated banded hip abduction
3 sets
5 alternating heavy DB lunges per leg, 70#s
Into
10 alternating split jumps
After every set of squat I did 10 strict pull ups. Did 100 total. Did 10 ub for 9 sets. Last set was 7-1-1-1.
Ross
Hit a new back squat max of 100 lbs.
Hit a new deadlift max of 130 lbs.
Nataly did
Every 5 min for 6 rounds
Run 400m
10 abmat sit ups
6 deadlift 65#
12cal bike
She made every split.
Friday, March 20, 2026
Reece first 1650m swim - 3/20/26
11 in 2:51.9
500m in 5:54.22
22 in 6:30.67
33 in 9:54.5
1000m 12:02.84
44 in 13:16.65
55 in 16:41.8
1500m in 18:13.45
Total in 20:00.75
3-20-26
15min z2 bike
Mouth
56 avg rpm
144cals
30min cap
3-6-9-12-15-18-21-18-15-12-9-6-3
SA DB devils press 50#
Pull ups
Hspu
100m run after each round.
Rounds: 4 hspu into 21.
Wednesday, March 18, 2026
3-18-26
15min z2 bike
Nasal
59 avg rpm
159 cals
30min amrap
500m ski
1 lap SA DB overhead walking lunge 50#
10 strict pull ups
10 back squat 135#
20 push ups
1 lap plate push 45#
R: 3+500+1 lap lunges+1 strict pull up
Monday, March 16, 2026
Sunday, March 15, 2026
3-15-26
Partner wod
1000m row
100 wallball 20#
100cal bike
100 box jumps 24"
100 burpee pull ups
1000m row
Time: 30:55
Partner: Aamer
Rowed 250m each, I rowed 1:38 pace in 1st 1000 and 1:33 in 2nd.
Wallballs in sets 20, I did 60.
Bike in 10s.
Bjs in 10s
BPU in mostly 6s. I did 55.
Leg day
Anderson back squat
5 sets of 5 reps with 3 second negative.
95
115
135
165
195
215
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