2-11-26

5min z2 bike

57 rpm

52 cals

For time

30cal bike

10 back squat from floor 185#

400m row

10 squat

400m ski

10 squat

400m run

10 squat

Time: 12:21

All ub. Could've been sub 12 but stood at bar too long before picking up after the run.

5 min z2 bike

44 avg rpm

26cals

2-8-26

Leg day

15min z2 bike

Nasal

53 avg rpm

127 cals

Back squat

5 sets to 3RM

135

165

185

215

235

255

275 (2)

3 sets

30 seated hamstring banded curls, black

Into

10 BB RDL heels together 135#

10 hip width

10 sumo

Bulgarian split squats death set

90 sec max rep per leg 50#

L: 53

R: 54

2-6-26

15min z2 bike

All Nasal

54 avg rpm

137cals

Two Face

10 rounds for time

Flip a coin before each round

Heads

15cal row

15 dbl db thrusters 35#

Tails

10cal bike

10 devils press

Time: 28:12

I had heads 8x! 4 in a row, 2 tails,then 4 heads in a row again. 

4 rounds ub thrusters, 4 rounds10-5.

Devils press were ub then 5-5.

2-4-26

For time

10-9-8-7-6-5-4-3-2-1

Deadlift 185

Push ups

T2b

Time: 6:34

Unbroken. T2b from 5 down were slow swings unfortunately.

Rest 3 min then

20min z2

2:30min bike

6 shuttle runs 25 ft

35 Russian kbs 53#

60 single unders

2:30min ski

Did 2 rounds plus runs, kbs, and 24 ropes, no machine in 3rd round

2-1-26

Leg day

5min bike erg

Box squat with 3 sec neg 

5x135

5x185

5x225

5x275

Max rep 195 = 40

3 monster sets, increasing weight each set

8 double contraction reps (1/2 up + full =1)

Into

5 reps w 3 sec down and 3 at bottom

Into

10 piston reps

Into

10 triple pulse lunges per leg

35, 50, 70 for the 3 sets. Lunges bodyweight.

1-30-26

5min z2 bike

55 avg rpm

Nasal

48 cals

Partner wod

40min cap

100-80-60-40-20 cal bike

10-8-6-4-2 rope climbs

20-16-12-8-4 wall walks

Time: 32:55

Partner: JB

All in 10 cal sets at 70 rpm

Did 2-3 rc per set

Ww were 5s, 4-2-2, so on

1-28-26

Z2 bike

7.5min

54 cals

10min emom

200m row

1:42 pace for all

7:13 total row time.

38 sec a round

Rest 2min

8min emom

C&J at 7 RPE

185x4

195

205

215

225

Rest 2min

10min emom

10 bar facing burpees

All 25 sec or less, had 3 rounds at 24 sec.

This felt good. Rows were good. Bfb felt great. 225 felt great too. Next time id do 205 for 4 sets then 225 for 4.