3-25-26

5min z2 bike

40cals

30min cap

50cal bike

100 Russian kbs 53#

50 abmat situps

25cal bike

50 abmat situps

100 Russian kbs

50cal bike

Time: 19:22

Abmats ub. Kbs as 50-25-25 and 40-30-30.

3-23-26

15min z2 bike

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

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.

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.

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 

3-16-26

25min z2 bike

Talking

54 avg rpm

207 cals

Judge Gary for Open.

5min z1 bike

24 cals