12-12-25

5x1

1 squat clean + 1 jerk

95

115

135

165

14min cap

Target 7-9min

1-2-3-4-5-5-4-3-2-1

Powerclean 185#

30 DUs after each round

Time: 10:50

Wanted sub 9. Cleans slowed down on 2nd set of 5. All singles.

Dus were ub except 1st set and last set. Last set broke 4x.

12-7-25

Leg day elite

Warm up

2 rounds

Bike 1min

15 banded good mornings black

10 alt walking lunges

Back squat

Build to bodyweight then 

3 sets

10 bodyweight squats, 190#

Into

10 heel elevated somersault squats 70#

3 sets

8 BB sumo deadlift 190#

Into

15 dbl db RDL w 3 sec neg

3 sets

10 single db banded split squats 50#, green

12-5-25

1st day back, been out sick all week.

15min z2 bike

50 rpm avg

105 cal

3 rounds

3min max cal ski

2min max powerclean 185

1min max burpee to target

Rest 1min

I changed cleans to deadlift 135 cuz I wasnt going max effort

Total: 262

Ski all 45

Dl 20, 30, 30 had to go blow nose in first set

Burpees 15, 16, 16

11-30-25

Leg day

Anderson front squat

5x95

6x115

5x135

5x155

5x165 (tried 175 2x but couldn't move it)

3 sets

30 dbl leg banded hamstring curls, black

Into

Rdl 95#

10 heel together

10 shoulder width

10 sumo

Db Bulgariansplit squat death set

90 sec per leg max reps, 50#

Rest 2min

50 each leg

Could've got 53 with left and 55 with right.

Banded zercher march w/30# ball

3min max steps, green band

Didn't count steps cuz it was hard enough just making 3 min. Low back was lit.

11-25-25

9 rounds

40 sec on/20 sec off each

Wall facing plate up downs

Dead hang

Seated overhead plate hold 45#

7 rounds

15 cal bike 

12 t2b

9 handstand push ups

1 min rest

Time: 14:57 without rest included (20:57 with it)

1:19

1:27

1:47

2:27

2:43

2:47

2:27

Bike all under 1min

T2b 12, 12, 12, 7-5 for rest

Hspu 9, 9, 9, 6-3 for 3 sets, 9 for last.

11-23-25

Leg day

Back squat

10x135

5x165

10x185

8x215

6x245

20x185

3 sets

DB hip thrusts w 3 sec neg

15

12

10

Into each time

20 green banded pull thrus

Front foot 45# plate elevated BB reverse lunges 

30x95

24x105

20x115

Max reps 95 = 60

11-21-25

500m row - 2:00

6min z2 bike

58 avg rpm

64 cals

22min cap

40 cal bike

10-8-6-4-2

Powerclean 135#

Hspu

30 cal bike

9-7-5

Squat clean 185#

Wall walk

Time: 27:55

Finished 1/7 wall walks at 22min.

Off 40 cal at 2:40 riding relaxed.

Off first part at 7:29. All unbroken.

Did squat cleans in singles.

Happy with squat cleans, no misses.

11-19-25

15min z2 bike

57 avg rpm

156 cals

Complex

1 snatch pull + 1 hang squat snatch

75

95

115

135

155

16min cap

20 wallball 20#

10 box jump overs 24"

Rest 1min

40 wallball

20 bjo

Rest 1min

60 wallball

30 bjo

Time: 8:31

Unbroken

Off part 1 at 1:05

Off part 2 at 4:17

5min z2 bike

40 avg rpm

20 cals

11-17-25

15min z2 bike

Half amd half Nasal

55 avg rpm

143 cals

Powercleans

5x2 build

95

115

135

165

185

25min cap

3 rounds

6 wall walks

9 cal bike

3 rounds

9 sandbag to shoulder 100#

12 cal bike

3 rounds

6 wall walks

14 sandbag to shoulder 100#

Time: 21:02

11-14-25

15min z2 bike

Nasal breathe

57 avg rpm

143 cals

Open wod 19.4

12min cap

3 rounds

10 powersnatch 95#

12 bar facing burpees

Rest 3 min

10 bar Muscle ups

12 bfb

Total: 5 bfb into 2nd set of 2nd round at 12min

Tiebreaker 4:17

Finished in 16:56

I was doing this with upper respiratory deal today, so happy with it.

All snatch ub.

Bmu 10, 5-3-2, 4-3-2-1

11-12-25

15min z2 bike

55 avg rpm

141 cals

Mouth breathing cuz I haven't a cold and I'm stuffy.

For time:

8 rope climbs

4 rounds

15 cal bike

5 sandbag over shoulder 100#

25 wallball 20#

7 rope climbs to finish

Time: 17:25

8 climbs under 2min

Bikes in about 1:15 going 58-60 rpm

Sandbag and wb unbroken.

7 climbs in around 3 min.

11-9-25

Leg day

Warm up

3x10 banded box step ups 24" black band

Box squat

4x5 with 3 sec neg building

Then max reps 70% of set 4.

165

205

235

255

185 for 40 reps. Could've gutted out 50.

3 sets

15 DB hip thrusts w 3 sec neg 90#

Into

30 seated banded abductors

Into

20 single leg v-ups

3 sets heel elevated goblet squats 50#

8 reps of 1/2 from bottom into full

Into

5 reps 3 sec down and up

Into

10 reps 3/4 squat

Into

10 bodyweight triple pulse lunges per leg

11-7-25

15min z2 bike

Nasal breathing

55 avg rpm

134 cals

Partner wod

40 min cap

800m run (400 each)

150 DB snatch 50#

125 cal bike

100 Dbl Db 

80 wallball 20#

60 hand release push ups

40 pull ups

Max burpees

Total: 102 burpees

Had about 7 min for burpees.

Partner: JB

We won by 2 burpees

11-5-25

15min z2 bike

100% nasal breathing throughout

53 avg rpm

137 cals

22min cap

800m run

25 box jumps 24"

25 hang clean 155#

25 box jumps 24"

800m run

Time: 11:08

Run in 3:06 and 3:33

Bj fast

Cleans were quick 5s.

Out door at 7:35

8min z2 bike

42 avg rpm

41 cals

15 push ups

10 strict pull ups

11-2-25

Leg day

Back squat

15x135

12x165

10x185

8x215

8x235

Banded landmine RDL w 3 sec neg

Green band, 45#

15

12

10

3 sets

10 bb hip thrusts 135

Into

60 sec banded sumo walks, green band

Split squats hell

Single db 50#

90 sec max reps per leg, 2min rest between

60 reps each

10-31-25

15min z2 bike

52 avg rpm

138 cals

8min cap

50 powercleans 135#

Max bar facing burpees

powercleans tng 20-5-5 then 5 singles, tng 5, 10 singles. Done at 3:15.

63 burpees.

15min z2 bike

49 avg rpm

108 cals

10-29-25

15min z2 bike

55 avg rpm

143 cals

Build to heavy clean and jerk

75

95

115

135

165

185

205

215

225 hit the 4th attempt. Poor jerk technique is what was stopping me. Clean was fine.

15min amrap

T2b 3, 6 ,9, ...

Dbl db walking lunge 50# 10, 12, 14, ...

DUs 10, 20, 30, ...

Finished 21 t2b, 24 WL and 6 dus of 70 set.

10-28-25

25min cap

Ski 250 cals

Every 5min starting at 0:00

10 bar facing burpees

8 powersnatch 135#

Total: 178 cals

55-35-28-25-35

All snatch singles, no misses.

Burpees and snatch slowed down.

10-24-25

15min z2 bike

53 rpm avg

130 cals

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

Dbl DB Devils Press

5 shuttle runs 50 ft

Time: 15:15

Wanted sub-15min but paused too much on 10 set.

5min z2 bike

47 rpm avg

30 cals

10-22-25

15 min z2 bike

55 rpm 

143 cals

2 rounds

8min amrap

200m air runner buy in

10 ghd

10 deadlift 185#

Rest 1 min

8min amrap

10 cal bike

30 dus

10 dl 185

R1:

P1: 3+10 ghd

P2: 2+10+11 dus

R2:

P1: 3+10 ghd

P2: 2+10+24 dus

10-21-25

25min cap

5 rounds

10 powerclean 135#

20 back rack reverse lunges

10 powerclean

10 lateral burpees over bar

Time: 21:40

All lunges ub.

Cleans first set was ub then all singles

10-20-25

22min cap

5 rounds

7 bar Muscle ups

15 hang powersnatch 135# 

Time: 20:43

Bmu as 7, 7, 4-3, 4-3, 4-3.

Snatches all 5s until last 15 as 1-4-1-3-3-3.

10-19-25

Leg day

Front squats

5x8 at 31x1 tempo

Into

2min z2 bike erg between sets

95

115

135

165

185

10-17-25

10min z2 bike

58 avg rpm

105 cals

Every 2min for 15 rounds

2 powersnatch 165#

10 cal bike

I did 8 rounds with 165 and no misses. Then increased to 175 for 7 rounds. I had 4 misses in the 7 rounds but made them all up.

This was fun. 175 is 90% of my max.

10-15-25

15min z2 bike

55 rpm avg

142 cals

30min cap

20 rounds

3 powercleans 155#

3 back squat 155#

3 bar facing burpees

3 wall walks

Rounds: 16

10-14-25

Deadlift

135x10

185x5

225x5

255x3

8min amrap

12 dbl db dl 50#

48 DUs

Rest 2min

8min amrap

8 dbl db push press 50#

8 box jump overs 24"

Part 1: 6+51

Part 2: 8+3

10-12-25

Leg day 

4 sets

30 light, fast DB heel elevated 3/4 goblet squats, 25#

Into

12 tempo back squat heavy 3 sec down and up. Build across

135

155

175

195

10-10-25

Partner wod

30min amrap

P1: 12 kbs 53#

12 c2b

12 wallball 20#

P2: max cal row

Switch when P1 finishes.

Once 1 full round complete, rest 90 sec.

Partner: JB

Cals: 348

10-8-25

Deadlift

5x5

135

185

235

275

305

2 rounds

6min amrap

100m run

8 Alt SA DB snatch 50#

2 wall walk

Rest 3min

R1: 4 + run + 8 snatch

R2: 4 + run + 1 snatch

All unbroken. I beat Kate by 1 rep.

10-7-25

22min cap

5 rounds

11 back squat 185#

7 hspu

400m run

Time: 21:10

All squats ub. Start with bb on ground.

Hspu ub

Last run 2:10

Rounds finished at 3:10, 7:40, 12:00, 16:46, 21:10.

Goal was sub 20. Bb was in front of JB office door. I walked from ramp to bb each round. 

10-5-25

Leg day

Anderson front squat

5x5

65

85

105

135

165

3 sets

30 banded single leg hamstring curls, red

Into

RDLs

10 heels together

10 shoulder width

10 sumo 

135#

Bulgarian split squats

90 sec single leg DB 50#

Rest 2min

90 sec other leg

51 reps left

54 reps right

10-3-25

10min emom

5 powerclean 185#

This was good. No problem.

20min team wod

Teams of 3

Partner 1: bike 25 cal

Partner 2: max burpee over sandbag cleans

Partner 3: max box jump overs 24"

Partners switch stations when biker finished cals.

I completed 4 bikes, 3 rounds of burpees sandbags as 11, 11, 12, and 3 rounds of bjo at 40, 46, 42. Then I got 2 burpee sandbag cleans at the end.

10-1-25

20min cap

50 cal bike

50 t2b

15 wall walks

25 cal bike

25 t2b

100 ft hs walk

Time: 17:36

50 cal in 2:40

50 t2b by 4:15

Wall walks done at 10:05

25 cal in 1:40

Hs walk was bad

9-28-25

Leg day

Back squat

10x165

8x185

6x205 (I thought I had 225 on but messed up)

20x185

3 rounds 

DB hip thrusts 90# w 3 sec neg

15

12

10

Into 

20 banded pull through, green

Front foot elevated bb reverse lunges

30x95

24x115

20x135

50x105

Heel elevated db squats

3x10 5 sec down and up

50s

9-26-25

Warm up

2min each on 

Bike

Ski

Row

For time:

2-4-6-8-10

Powerclean 225#

10-8-6-4-2

C2b

Time: 11:56

One missed rep, 2nd rep of 4 set. Im really happy with this. I haven't cleaned 225 is a while. All c2b ub.

Core circuit

2 rounds

10 furniture slider pikes

10 furniture slider oblique crunches per side

10 Russian twists per side 25#

10 plate statue of liberty sit ups 25#

9-24-25

24min cap

5 rounds

15 V-ups

12 back rack reverse lunges 135#

9 push jerk 135#

200m run

Time: 16:39

V ups ub thru 3 then quick 10-5.

All lunges and pj ub. Dropped bar off back rounds 3-5.

9-23-25

Pause split jerk

3x3

75

95

115

20min cap

50 burpee to ring buy in

4 rounds

25cal row

75 DUs

50 wallball 20# buy out

Time: 18:45

Burpees in 3:20

Middle finished at 15:55

Wb as 25,15,10

9-21-25

Leg day

Heel elevated on 45# plate Front squat with 3 sec negative

15x95

12x115

10x135

8x165

5 sets of 7 with 15 sec rest at 115# (70% of 8 set)

3 sets

20 banded kbs 53# w green band

Into

10 per leg bench abduction 

Bulgarian Split squats

3x8 per leg

95#

3 sets

Single DB sumo squat giant set

10 heavy 3/4 squats with 15 sec pause at parallel on last rep, 90#

10 medium at 60#

10 light at 30#

9-19-25

Hero wod

Timothy Stackpole 

22min cap

50 clean and jerk 135/95

50 burpees

800m run

Time: 14:28

50 c&j in 6:14 as 20, 15, 15

50 burpees ub in 4:13

800m in 4:01

9-17-25

20min amrap

15 cal bike

10 burpees

4 sandbag over shoulder 100#

20 about setups

Rounds: 7+5 cals

All ub

9-16-25

8min emom

Even: 30 sec deadhang

Odd: 3 RMU

20min amrap

18 cal row

25ft handstand walk

5 squat snatch 135#

Rounds: 7+12

7 + 12 cals Rx but scaled weight to 115 cuz still CNS fatigue from comp this weekend.

9/13 thru 9/14 2025 Fit Fest

4 man team with JB, Aamer, and Mike.

We finished 12th

5 workouts over 2 days.

I hit 175 snatch complex of snatch + 2 ohs + 1 hang snatch.

In last wod did 40 GHD ub.

9-12-25

18min cap

7 rounds

100m run

10 box jump overs 24"

1-2-3-4-5-6-7 wall walks

Time: 13:01

11min emom

1 complex

DL + powerclean + squat clean + jerk

95

9-7-25

Leg day

Back squat with 2 sec negative

15 light 135

12 moderate 165

10 moderate 185

8 heavy 215

8 heavy 235

70% of last set do 5 cluster setsof 7 reps with 15 sec rest between sets, no tempo

165

Banded landmine RDL, green, 3 sec negative

45#

3 superset

10 bb hip thrusts 135

60sec banded sumo walks

SA DB Split squats

90 sec max reps 35#

60 each leg as 30-10-10-10

9-5-25

Squat snatch build to heavy

95

115

135

155

Stopped there cuz didnt warm up much.

14min cap

15-12-9-6-3

Powerclean 155#

GHD

15 cal row

Time: 12:19

Cleans were quick singles ub. Felt really good.

Ghd ub

Row 1300+

9-3-25

For time

21-15-9

Wallball 20#

Box jumps 24"

KBS 53#

Rest 2min

9-15-21

KBS

BJ

WB

Time: 14:17 includ8ng rest

Part 1: 5:17

Part 2: 7:00

All ub. Box jumps slowed on second part. 21 set was rough.

9-2-25

Deficit deadlift

Deficit on 45# plates

3-2-1-3-2-1 at 70, 80, and 85% max

Rest 60-90 sec between

275

315

335

275

315

335

25min cap

6 rounds

50 DUs

10 GHD

5 shuttle runs (30ft down, back =1)

10 Front Squat 135#

25ft hs walk

Time: 25:40

Had 23 ft left at cap.

3 sets dus ub, 2 sets 1 break, 1 set 3 breaks.

Ghd ub

Fs ub

Hs walk poor.

9-1-25

45min z2 bike

Goal was 500 cals

Hit 500 cals at 44:40

Did 504 in 45:00.

100 at 10:18

200 at 19:19

300 at 28:24

400 at 38:33

About a 60 rpm avg across. Mostly 58 then the last 100 increased to about 68.

8-27-25

30min cap

400m run

50 wallball 20#

40 push ups

30 butpees to target

20 hang powercleans 135#

2 laps plate push 45#

20 hpc 

30 but

40 pu 

50 wb

400m run

Time: 26:56

run 1:43

50 wb ub

40 pu in 5s

burpees steady

cleans in 5s

push burned

cleans 6-6-8

burpees SUCKED

pu in 3s and 2s

wb in 10s

run 2:14

8-26-25

Split jerk 40-50%

3x2

95

115

135

165

20min cap

15 wall walk

10 dbl db s20 70#

30 dus

30 ghd

30 dus

10 s2o

30 dus

30 t2b

30 dus

10 s20

Time: 13:53

Wall walks in 2:43

S20 as 5s

All dus ub

Ghd as 20-10

T2b as 12-8-5-5

8-24-25

Leg day

Zercher squats

5 sets building

8 reps with 3 sec negative

95

115

135

165

185

4 sets

15 banded dbl db sumo RDL, green band on rig to waist, 3 sec negative

50s

3 sets

15 heel plate elevated goblet squats with 3 sec negative 50#

Into

10 dbl db triple pulse walking lunges per leg 35#

8-22-25

3 rounds

2 snatch pulls + 2 squat snatch

95

115

135

3 rounds

1 + 1

155

175 missed snatch 2x

175 missed once then hit

20min amrap

30 wallball 20#

20 box jump overs 24"

10 powersnatch 135#

Rounds: 4+15

Wb as 30, 30, 15-15, 16-14, 15

Bjo ub

Snatch in singles

6-20-25

30min cap

4 man team

5 rounds

10 GHD relay

40 synchro db snatch 50# (2 partners attime)

120 dus total

8 shuttle runs each 45 ft

Time: 29:47

8-19-25

3 rounds

12 Dbl db bent row 35#

12 db skullcrushers 35#

20min cap

500m row buy in

15-12-9

Thrusters 135#

Pull ups

800m run buy out

Time: 14:57

Row in 1:52 easy

Thrusters as 8-7, 7-5, 5-4

Pull ups ub

Run was bad: 4:52

Need smaller breaks between Thrusters sets. Happy i held 2 sets tho.

8-17-25

Leg day

Warm up

3 rounds

1min bike

15 banded good mornings, black

10 walking lunges per leg w single db 50#

4 rounds

30 Heel elevated fast 3/4 goblet squats 35#

Into

12 back squat 3 sec down, 3 sec up (9 rpe) 135#

3 rounds

8 sumo deadlift 50-60% max w 3 sec negative 135, 185, 215

Into

15 dbl db RDL w 3 sec negative 50#

3 rounds

10 per leg single db banded Bulgarian split squats, 35# and thick green band

8-15-25

30min cap

3 rounds

20 thrusters 95#

20 bar facing burpees

Into

5 rounds

20 cal ski

16 dbl db deadlift 50#

8 superman push ups

Time: 28:35

this was not fun at all

thrusters 12-8, 12-8, 8-7-5

part one in 11:39

sat for 1:15

all DB DL ub

all superman push ups ub

8-13-25

4 rounds

Alternate 500m ski and 30 cal bike

Into

10 SA DB walking lunge 50#

15 hng clean 135#

Time: 16:37

8-12-25

Build to heavy powersnatch

165

Left shoulder felt restricted so I didnt push it.

20min cap

400m run

20 bar Muscle ups

400m run

20 powersnatch 135

400m run

20 clean amd jerk 135

400m run

Time: 20:00

Had 300m left at cap.

Ran 1st 400 in 1:39

Did 20 bmu as 11-6-3 finished at 4:29

2nd run in at 6:29

Then bb beat me. All singles. 3 misses on snatch.

8-10-25

Deadlift

10x135

9x165

8x185

7x205

6x235

5x255

4x275

3x295

2x315

1x350

Landmine T-bar rows with rope

10x45

3x10 with 90

Landmine SA bent row

3x10 per arm with 45

3 rounds 

20 Macebell woodchoppers 15#

10 toes to rope

10 Landmine 180s with 15#

8-8-25

Leg day

Cougar Ridge

2k bike.erg warm up

Back squat with 1 sec pause at bottom

10x95

8x135

6x185

20x115

Took it easy cuz haven't hit it since back tweak a couple weeks ago. Plus been on vacation all week.

Superset

DB hip thrusts w 3 sec negative

Into

20 cable pull through

DB were 

15x50

12x70

10x90

Pull through were with 80# on stack

Front foot elevated BB reverse lunges

30x45

24x75

20x95

50x75

2k bike erg warm down

15 min in dry sauna

8-3-25

Chest day with Ross at Cougar Ridge Resort.

DB Bench

3x10

50#

DB Incline Bench

3x10

50#

Standing cable flies

3x10

40# per arm

Cable triceps pushdowns

3x10

90#

SA DB kickbacks

3x10

15#

Standing Cable overhead triceps extensions with rope

3x10

60, 70, 80#

Kneeling Cable oblique crunches

3x20

80#

5 rounds

I got, you go

Ski erg

Me: 300m

Ross: 200m

Time: 11:15

I skied 1:47 pace the while way.

8-1-25

35min cap

Partner wod

100 wallball 20# buy in (10 then switch)

2 rounds

20 synchro burpee box jump overs ver 24"

30 kbs

40 t2b

50ft hs walk

40 powersnatch 115#

30 cal bike

10x 100m run

100 ft hs walk buy out

Time: 40:00

7-30-25

20min cap

8 rounds

Row 200m

6 Hang clean

4 push jerk

50-60% 1rm powerclean

115#

Time: 11:48

Went a little lighter today cuz first wod in a week since tweaking low back.

All rows 1:50 pace or faster.

All ub.

7-28-25

Back and Bi's with Connor.

Weighted strict pull ups

10 bodyweight

5 with 25

5x35

5x35

4x45

T-bar row

10x45

10x90

10x90

10x90

4x135

SA DB bent row

4x10 with 70#

Db curls

3x10 with 40#

7-25-25

11min bike

40 sec at 75%

20 sec at 50%

7-23-25

3x10 banded front raises

Black band

3x10 SA banded lateral raises

Yellow

3x10 Half kneeling SA db press

35#

3x10 Strict pull ups

3x10 SA DB bent row

50#

10min 

30 sec bike 70%

30 sec bike 50%

7-19-25 breath hold

Max underwater breath hold

1:55.68

Rest 5min

3:06.25!

Ross

34.34

47.88

56.12

1:04.36

1:05.46

1:14.06

Alex

1:10.69

Max

26.59

7-19-25

Leg day in the garage

Back squat with 3 sec negative

5 at 6 rpe 165#

5 at 7 rpe 185#

5 at 8 rpe 205#

5 at 9 rpe

Max reps at 70% of previous set

My low back tweaked on the 4th rep of 205 set, I did the 5th rep and then stopped.

Ross did

35

40

55

60

40 for max reps of 30

3 sets

20 seated banded abduction

Into

15 kneeling kb squats

I used the black band and 35#

Ross used yellow band and 20#

3 rounds heel elevated DB

8 half up from bottom, full rep from bottom

Into

5 reps 3 sec down 3 at bottom

Into

Max rep piston squats

Into 

10 triple pulse lunges per leg bodyweight.

I only did the lunges cuz my tweak.

Ross used a 10# for part 1 and then bodyweight for the rest.

His Max pistons were 31, 33, 23.

7-18-25

20min cap

13-11-9-7-5

Powersnatch 135#

Bar Muscle up

Time: 19:58

Snatch all singles.

BMU as 8-5, 7-4, 6-3, 7, 5.

Snatched on QC side and bmu on UA side.

7-16-25

20min cap

10 rounds

12 cal row

3 clean and jerk at 60% 1RM powerclean,  165#

Time: 12:56

7-15-25

20min cap

25-50-75-100-125 ft SA overhead db walking lunge, 50#

5-10-15-20-25 burpees over db

200m run

Time: 18:22

7-13-25

Leg day

Back squat

15 light 135#

12 moderate 165#

10 mod heavy 185#

8 heavy 215#

6-8 as heavy as possible 235#

Take 70% off 5th set amd do 7 reps, rest 15 sec x5

165#

Landmine banded rdl, green band with 45#

15

12

10

All w 3sec negative

3 sets

10 bb hip thrusts 135#

20 banded sumo walks

1 set of 90 sec max reps single db split squats

Rest 2min

54 reps each side with 35#

7-11-25

20min cap

5 rounds

20 cal row

20 thrusters 95#

Time: 18:00

Goal was to hold 12-8 on thrusters. I did. Way too much time standing between rounds tho.

7-9-25

Every 5 min for 30 min

200m run

15 cal bike

5 back squats

Last squat set should be 85% of 1 RM.

155, 185, 195, 215, 235, 255

All runs 49-51 sec.

Off all bikes between the 1:50 and 2:00.

All squats unbroken.

Times:

2:24

2:24

2:25

2:39

3:03

3:43

7-8-25

Every 90 sec for 6 rounds

20 sec hs hold into

5 kipping hspu

Ub

20min cap

60cal bike buy in

5 rounds

20 t2b

4 wall walk

60 cal bike buy out

Time: 25:31

1st bike 4:44

Finished 5 rounds at 19:35

2nd bike 5:31

T2b were 10s thru 70 then 6-4, 6-4, 6-6-5-3.

7-2-25

Front squat

4x2 at 85%

225

Into

5 seated box jumps for explosion

24"

Every 2 min for 6 rounds

40 DUs

4 squat cleans + 4 push jerks (60-70%)

165#

Did 4 rounds, took a round off, did 2 more rounds.

I hit all DUs ub

All squat cleans singles

All push jerks ub

7-1-25

Deadlift

4x2

275

305

325

345

Into

4 bounding broad jumps for distance

30 feet each time

18min cap

5 rounds

18 cal bike

18 dbl leg Vups

9 dbl db box step ups 50#

Time: 13:54

6-29-25

Leg day

Build to heavy single Box Squat, 14"

5x135

5x185

3x205

3x225

2x255

1x275

1x285

1x295

1x305

1x315

Happy with this, goal was 315.

Superset

4 rounds, build in weight

10 banded single DB Bulgarian split squat, green band

Into

10 double db banded RDL 3 sec down, 1 sec at bottom, gray band, 50s 

Bulgarian were with 50, 60, 70, 80.

Had to leave after for swim meet.

6-27-25

Partner wod

40 min emom

16 tng powerclean 115#

12 pogo burpees

16 back squat 115#

Max cal bike

Rest one minute

Partners break up work within minute however you like.

Score is total cals.

Total: 232

31

29

31

30

24

31

22

35

6-25-25

Partner WOD

35min cap

5 rounds (1 round = each partner does p1 and p2)

P1: 10 TGU 53/35

P2: 

10 pull ups

10 ring dips

10 tall burpee box jump overs 30"/24"

Max distance sled push (or plate push)

Score: Total sled/plate distance.

We did 11 sled pushes, I did 8.

Partner: JB

Finished 3.5 rounds in 35min. This was way tougher than I thought.

6-24-25

3 rounds of Landmine work:

10 double kneeling SA shoulder press, 45#

10 landmine 189s, 45#

10 single leg RDL, 45#

Every 90 sec for 12 minutes

12 cal bike

5 powersnatch 50-60% max - 95#

Completed every round between 40-50 sec. All snatch ub. Got off bike and immediately pulled the bar.

Biked 78-80 rpm the whole time.

6-22-25

Leg day

3x3

Seated box jumps

30"

Back squat

Build to 3RM in 5 sets

3 reps each at

185

205

225

255

275

I was happy with this. Goal was 255.

3 sets

30 single leg banded hamstring curls, black band

Into

10 RDL heels touch

10 RDL shoulder width

10 RDL sumo, 135#

Heel elevated BB Hack Squat

4x8 with 3 sec negative, 3 sec up

135#

Plate elevated, BB held behind legs.

Bulgarian split squats death set

1 set per leg, max reps in 90 sec with single DB. Rest 2min between sets.

35#

50 per leg. Stopped at 30 and 40 each leg. Had time on right leg to get 2 more reps.

6-20-25

20min cap

5 rounds

25 wallball 20# 

20 t2b

15cal bike

Time: 16:45

wb ub

t2b as 10-10, 10-10, 10-6-4, 10-6-4, 10-6-4.

6-18-25

39min cap

Row 5000m

Every 3 min

Hang powersnatch 95#

Begin with 12 reps at 3 min then add 1 rep every 3 min.

Time: 39:00

Rowed 3946m total. Did 831 in first 3 minutes.

This wrecked me. I had to take 2 separate 3 min off. At 24 amd 33 min.

Snatches killed my time. Did 12 ub then sets of 2 from there. Except 20 set was 10-6-4. 21 set was 11-10.

In retrospect, JB read the wod wrong. It was supposed to be 75# and start at 12 reps and GO DOWN each round!

Did 165 Snatches total. Split both pinkies and my left tip of my ring finger went numb and tingly and still is 4 hours later.

6-17-25

10min alt emom

Hs walk 15ft ub

1 lap dbl kb overhead carry 35#

This was good. Went at least 15 ft ub Every time

20min cap

30 cal ski

50 alt db hang snatch 50#

30 V-ups

15 wall walks

30 V-ups

50 alt db hang snatch 50#

30 cal ski

Time: 17:02

Ski in 1:29 and 1:47

DB snatch ub

V ups as 10-10-5-5, 10-5-5-5-5

Wall walks were slow cuz so sweaty/humid/slippery.

6-15-25

Leg day

Dbl DB vertical jumps

3x5

50#

Dbl DB B stance RDL

3x10 with 3 sec negative and 3 sec at bottom.

50#

Back squat

20x115

18x135

16x165

14x185

12x205

10x225

8x235

8x235

8x235

This was good. The most weight I've done all the way across.

3 rounds

10 glute ham raises on GHD

Into

20 walking lunges with 50# DBs

150 seated db calf raises

50s

6-13-25

Partner wod

Partner: Tommy

For time:

Partner 1

Goal.is to bike 150 cals total

P1: bike cals

P2: 

10 wb 20#

8 t2b

6 floor press 50#

6 sandbag over shoulder 100#

Rest 1min once complete part 1, then...

Partner 2

Accumulate 2250m ski

P1: ski

P2:

4 strict hspu

4 kip hspu

40ft hs walk

Part 1 time: 10:33

Part 2 time: 9:27

Total: 21:00

6-12-25

20min cap

15 rounds

5 Dbl DB Thrusters 50#

3 bar facing burpees

1 powerclean 185#

Time: 15:59

All ub. Goal was sub 1min per round. Ended up 1:04 avg. Too much standing at DB from round 6 on. Did first 4 rounds in 3:15, too fast.

6-11-25

14min alt emom

10 deadlift 185# ub

3 rope climbs

6-10-25

Squat snatch max

Hit 185 easy

Missed my only attempt at 195. Ran out of time. I will hit that and then 205 soon.

Every 4 minutes for 8 rounds

12 cal bike

12 burpees to a bar

12 cal bike

Times:

1:58

2:00

2:00

1:59

2:03

2:02

2:02

1:59

6-8-25

Leg day

Whole day was done barefoot.

3 rounds

30 banded prone single leg hamstring curls, red band

Into

10 BB RDL heels touching

10 BB RDL toes forward

10 BB RDL sumo, 95#

5 rounds

30 banded sissy squats w/25# DB, thick green band

Into

12 back squat w 3 sec negative and 3 sec up

95, 115, 135, 165, 185

Front foot elevated back rack reverse lunges

15 at 95

12 at 95

10 at 95

Max at 95

I did 20 total for max set. Wasn't max but called it there. Had plenty of volume today. Could've done 40.

6-6-25

Partner WOD

Partner: Kalyn

36min cap

10 rounds (5 rounds per partner)

P1: 30/25 cal row

P2: 2 rounds

4 powersnatch 135/95

3 bar facing burpees

2 bar Muscle ups

1 wall walk

Rest until other Partner is finished then switch.

Time: 29:57

All Snatches quick singles, no misses.

All bmu ub.

6-4-25

Workout with Ross 

Shoulders and back

Banded front raises

3x10 green

Banded lateral raises 

3x10 black

SA DB half kneeling shoulder press

3x10 35#

DB SA bent row

3x10 50#

Strict pull ups

3x10

Landmine bent row 

3x10 100#

YGIG

150m row until 3k

13:23, we went to 3200 to make it a mile each.

6-3-25

Back squat

5x135

5x165

3x185

3x105

2x225

1x245

1x255

15min amrap

2 ring Muscle ups

2 back squats 225

30 foot hs walk (15 ft down and back)

Add 2 rmu and 2 squats every round.

Total: 5 rounds

finished the round of 10 with 3 sec left.

all muscle ups ub thru 8 then 5-2-1-1-1.

all 225# ub

handstand walks unbroken through 105 feet. broke once on last 15 feet of round 4, 3 feet from finish. broke a couple times on last round.

6-1-25

Leg day

Banded box step ups, black, 20"

3x10

Box squats

4x5 with 3 sec negative.

135

165

185

205

225

3 sets

10 BB hip thrusts w 3 sec negative, 135#

20 seated banded abduction

Landmine Hack Squat

10 with 3 sec negative, 45#

Again

5 full squats, 10 half from bottom x3

Again

Single DB Bulgarian Split Squats

8 at 90#

8 at 70#

8 at 50#

8 at 35#

Per leg, straight through

5-30-25

8 rounds, 10 rpe

30 sec max cal bike

30 sec rest

30 sec max devils press 50#s

30 sec rest

30 sec max alternating V ups

30 sec rest

Bike 17, 14, 13, 13, 12, 13, 12 ,13

DP 6 thru 5 rounds then 5s

Vups 22, all 20s, 22

Total reps: 316

5-28-25

Squat snatch

1 rep every 90 sec at 85%

145

155

165

175

185- hit 3rd attempt

Every 4min for 4 rounds

75 dus

10 burpee box jump overs 30"

6 powersnatch 155#

R1: 3:20

R2: 3:30

R3: 4:00

R4: 4:00

Rx

I was happy with how great 155 felt in wod.

on 3rd set failed 3 Snatches so only hit 3 of 6 attempts at 4min

on 4th set hit 4/4 by time cap

5-27-25

12min amrap

10-15-20-25-30...cal bike

25-50-75-100-125...ft front rack dbl kb carry

Rest 3min

12min amrap

10-15-20-25-30...cal ski

25-50-75-100-125...ft SA DB overhead walking lunge 35#

finished 35 cals on bike with 2 sec left for total of 135.

finished 30 cals on ski and 100 feet of 125 with DB overhead walking lunges.

5-25-25

Leg day

3 rounds 

12 banded landmine RDL w 3 sec negative, green band with 45# on bar

Into

8 per leg DB walking lunge 50#s

Front squat

20 light 95#

5 half squats from bottom into 5 full x3, 115#

Same as above again, 135#

10 heavy with 3 sec negative, 165#

20% of above for 20 reps, 135#

3 sets banded kneeling KB front rack hip thrusts with 3 sec negative

Green band, 53#

10min emom

20 DB sumo teabag squats 70#

5-23-25

Memorial Day WOD

Instead of Murph, I did:

100 rounds for time:

1 devil's press thrusters 50#s

5 cal bike

Time: 51:15

I had to stop because I had to get ready for market open.

I completed 66 rounds in 51:15. Rode 60 rpm the whole time. All DP ub.

10 rounds in 6:30

40 rounds in 30:25

50 rounds in 38:27

60 rounds in 46:36.

Finishing the last 34 rounds would've taken about 25 more minutes. I was averaging 13 rounds per 10 minutes.

5-21-25

Every 90s for 6 sets

1 squat clean + 1 push jerk, 85%

185

185

185

185

195

205

The bar feels amazing right now. 205 was easy.

3 sets

1 clean grip deadlift + 1 clean pull

205

Tabata madness

8 rounds each of 20 sec on, 10 sec off

Max cal bike

Single DB box step ups, 50# and 24"

Plate push 45#

Burpees

Sit ups

Score: 249

64 step ups

10 plate push

43 burpees

84 sit ups

48 cals

5-20-25

Split jerk

Every 90 sec for 7:30

3 reps

115

135

155

175

195

All ub. Felt great.

Murphy prep

25min cap 

25 pull ups

400m run

50 push ups

800m run

75 air squats

1200m run

50 push ups

800m run

25 pull ups

400m run

Time: 32:30

I subbed bike for run and did 30 cals per 400m. Had 193 of 270 cals done at 25 min.

All pull ups and squats ub.

Push ups in 5s for first set. 8-5-5-5-5-5-3-4-3-3-2-2 for 2nd set.

5-18-25

Leg day

Banded box step ups, black

3x10 per leg

Back squat

10x185

8x205

6x235

20x205

That's my best 20 rep max

3 sets

8 BB Sumo deadlift 135#

Into

Max dbl db rdl w/3 sec negative to failure (min. 15 reps) 50#s

20, 20, 20

Front foot elevated bb back rack lunge return

12x95

10x135

Max at 105 = 60 reps

5-16-25

7min cap

30 s2o 95#

30 box jump overs 20"

20 s2o 115#

20 bjo 24"

10 s2o 135#

10 bjo 30"

Time: 4:54 unbroken

Manion 

40min cap

7 rounds

30 cal bike

29 overhead walking lunges 95#

Time: 36:27

All lunges were 15-14. This felt way better than I expected. Leg day has made a huge difference in a positive way.

5-14-25

16min amrap

10 R arm hang DB snatch 50#

5 burpees

25ft R arm DB Overhead walking lunge 50#

10 L arm DB hand snatch 50#

5 burpees

25 ft L arm DB overhead walking lunge 50#

R: 4+3 R arm snatch

14min emom

1 powersnatch + 1 OHS

Did 2 min at each weight:

95

115

135

155

165

175

185

These felt great. Missed my first attempt at 175 but then hit it in the same minute. Missed my first 2 attempts at 185 and hit the third. 

This was supposed to be at 75%. 185 is my max for the past 5 years. So hopefully my max is higher due to leg day.

Every 7 min for 3 rounds

300m row

3 powercleans 75%

200m row

3 powercleans 80%

100m row

1 powerclean 85%

Weights were 185, 205, 225.

R1: 4:14

R2: 4:37 (Missed 1st attempt at 225)

R3: 4:23

5-13-25

Sisson 

20min amrap

1 rope climb 15 ft

5 burpees

200m run

R: 12+6.

Had 13 sec left after the 13th set of burpees 

Rest 5min

Back squat

5x8 with 3 sec negative and 1 sec bottom

135

155

175

195

205

5-11-25

Mini leg day on Mother's day

SA DB banded Bulgarian split squats, heavy red band

4x10

35

50

50

50

5-10-25

7min emom

3 TnG powerclean

95

115

135

165

185

205

205

For time:

7 rounds

15 t2b

5 powerclean 205#

**30 DUs evrytime you break t2b.

Time: 15:50

Ub t2b thru 4 rounds. Then 9-6 for rest. All dus ub.

All cleans quick singles. No misses.

8min z2 bike

5-9-25

SA half kneeling landmine shoulder press

10x45

10x60

10x70

10x80

10x90

10x100 - 10 on right arm, left arm had to do 7-3.

Partner wod

Every 4min for 40min

20cal bike

20cal ski

10 burpees to target

6 powersnatch 135#

Partner: JB

We finished every round between 2:15-2:35.

I biked every round above 83 rpm

Skied every round 1500cal/hr+

All snatch quick singles, no misses.

5-7-25

Cinco

5x5min amrap

5 front squat 115#

5 bar facing burpees

5 hang powerclean

5 bfb

5 s2o

Rest 90 seconds between amraps

Score is rounds plus reps

R1: 3+15

R2: 2+18

R3: 2+17

R4: 2+10

R5: 2+18

Total: 11+78 

or that would translate reps wise to 14+3.

5-6-25

10min emom

1 powerclean + 1 hang pwoerclean + 1 push jerk

155

155

165

175

175

185

185

185

185

195

These felt great.

Jerk balance

3x3

95

18min cap

20-18-16-14-12-10-8-6-4-2

Db snatch 50#

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

Strict hspu

100m run

Time: 20:34

20-18-16-14-12-10-8-6-4-2 DB Snatch 50#

10-1 strict hspu

100m run

snatch ub

strict hspu for 10, 9, 8. Then kipping. took me to 8min to finish first 3 sets.

10 as 5-3-2, 9 as 3-3-2-1.  8 as 2-2-1-1-1-1.

was on run of 3 set at 18min.

Did snatch cuz legs still smoked from Sunday leg day.

5-4-25

Leg day

Box squat with 3 sec down, 1 sec pause at bottom

5x185

5x205

5x235

5x255

Drop 70% and max reps

30x185

4 rounds

20 banded kbs, green band

55, 55, 70, 70

Into

10 each leg Copenhagen adductor on bench

4 rounds

15 heel elevated goblet squats, 3 sec negative, 1 pause

35, 50, 70, 88

Into

10 each leg walking triple pulse lunges

35# dumbbells

5-2-25

15min cap

30 cal bike

30 bar Muscle ups

30 cal bike

Time: 7:44

First bike easy in 2:00

BMU as 10-10-5-5

Second bike in 1:38

Rest 15min

20min cap

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

Thrusters 135#

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

Shuttle runs 30 yards (15 yd down and back is 1)

Time: 19:59

All thrusters ub thru round of 8. 9 set was 6-3, then 4-3-1-1-1.

I was excited about how good the thrusters felt. This is the best I've ever moved 135. Leg day is paying off. I wanted ub throughout. Almost had it.

4-30-25

SA DB strict press

5x5 per arm

35

45

50

50

50

Bb strict press

5reps at...

75

95

115

135

20min

Max bike cals

At zero ride for 4 min. Then at the 4, 8 12, 16 get off and do:

10 SA DB PP 50#

5 bar facing burpees

3 powersnatch start at 135 and add 5# per round.

Goal 200 cals

Cals: 195

I had 200 easy but I failed 1 rep snatch on last set and the extra rep took me 25 sec.

4-27-25

Leg day

Heel elevated front squat on 25#

15 light 5 sec down and up 45#

15 1/2 rep plus full rep = 1 rep, 95#

3 reps with 10 sec negative after 3rd rep, 4x (12 reps), 115#

10 reps w 3 sec negative, 135#

8 heavy reps with 3 sec negative, 165#

10 heavy 3/4 reps, drop 20% into 10 more 3/4 reps, drop 20% into 10 more 3/4 reps. 165, 135, 95.

BB RDL 3 sec down, 1 sec at bottom

12 light 135#

10 mod 165#

10 heavy 185#

8 heavy as possible 235#

I could've gone heavier.

3 sets

DB hip thrusts with 3 sec negative and 1 sec pause at top

15 at 70#

12 at 80#

10 at 90#

Into

20 heavy banded pull thrus w green band.

SA DB Bulgarian split squats death set per leg

8 w 90#

8 w 70#

8 w 50#

8 w 35#

4-25-25

Clean and jerk

3x 75

3x95

3x115

3x135

3x155

2x175

2x195

1x215

1x215

Partner wod

40min cap

8 rounds

P1: 8 burpee box jump overs 24"

P2: 10 cal bike

Into

6 c&j 205#

4 bar Muscle ups

400m run as YGIG 100m.

Partner: Gary

Time: 38:50

4-23-25

Mayhem Endurance 

35min cap

60 cal bike

50 SA DB Hamg Snatch 50#

25 Burpees

48 cal bike

50 deadlift 135#

25 burpees

36 cal bike

50 HSPU

25 burpees 

24 cal bike

Time: 32:45

60 cals in 4min.

Db snatch unbroken as 13-13-12-12 Alternating arms.

All burpees ub.

Dl 13-13-12-12.

Was on HSPU at 20:15, finished at 29:05. Did as 6-6-6-7-6-6-4-3-3-3. I'd like to be faster on these but I'm happy with it since I haven't done them in months and it usually takes me 8 minutes to do 50 from a rested state.

Last 24 cals in 1:45.

Bike avg RPMs per round were 64, 60, 57, 66.

4-22-25

Strict press

6x3

75

95

115

135

145

155

I was happy to hit the 155 unbroken and fairly comfortably.

18min emom

18 cal row

15 wallball 20#

10 s2o 135#

I completed this. Cals pretty easy. Wb ub. S2o ub for 4 rounds then 6-4 and 5-3-2.

4-20-25

Leg day

Seated box jumps

3x3

Max back squat with bodyweight in 2min

26 reps at 185, never racked.

1RM back squat

3 reps at 5 rpe 185#

3 reps at 6 rpe 225#

3 reps at 7 rpe 255#

1 rep at 8 rpe 275# felt great

3 attempts at 1 RM

Failed 295#

Hit 275#

Failed 285#

My max back squat never goes up. But how well I handle, and how easy moderate weight feels gets better. Example, 255 and 275 feel much better.

Banded box step ups

3x15 per leg with 3 sec negative, green band

Superset

10 BB hip thrusts 135# w 3 sec negative

Into

20 boots band lateral steps per leg

4-19-25

Shoulders and abs

Landmine half kneeling SA shoulder press

10 each arm

45

60

70

80

80

80

Seated DB Arnold press

3x10 

35#

Standing BB strict press

Sets of 5

45

75

95

115

115

Failed 135

115

Abs superset

3 rounds

10 standing macebell crunches per side 15#

Into

10 landmine 180s with 15# on bar

4-13-25

Leg day

Anderson front squats

Build to 2RM

95x4

115x4

135x4

155x4

175x2

195x2

Failed 215x2, didn't move it

3 sets

8 BB Sumo deadlift w 3 sec negative 135#

Into

15 Dbl Db RDL w 3 sec negative 50#

3 sets

8 BB back rack lunge returns per leg, 95, 115, 135#

Into

15 single leg banded box step ups, green, 20"

Burnout

10 Dbl DB heel elevated squats 5 sec down, 2 bottom, 5 up, 50#

Into 

Max bodyweight 3/4 squats

20 squats

4-11-25

SA DB Push Press

3x5 per arm 50#

Partner WOD

32min cap

4 rounds

5min emom

12 powersnatch 135#

24 t2b

14 cal bike

24 t2b

12 powersnatch 135#

3min rest

Divide reps as needed.

Partner: JB

We did Snatches as 3 tng through round 3.5. Last set we did 6 tng each. I was very happy with how the BB felt.

T2b were all 6s through 2 rounds then I did 9-6s.

Deadlift

5x10

135#

4-9-25

Strict press

5x5

95

115

135

115

135

16min cap

25 powercleans 185#

50 box jump overs 24"

100 wallball 20#

Time: 10:02

wanted sub 10. one less rest anywhere and I had it.

was excited about BB. all singles. did 15 then 5 sec break then 10.

bjo ub.

wb 25 then 15s.

off bb at 2:12

off box at 4:40

4-6-25

Leg day

Back squat

15 light 135#

5 at 185#

5 at 225#

5 at 255#

8-12 heavy - i did 12 at 225#

This felt great today. I felt strong. I was especially happy about the last 2 sets.

BB Good Morning

3x8 

65#

SA DB Bulgarian Split squats Death Sets

3 sets per leg

8 heavy 70#

8 moderate 50#

8 light 35#

8min emom

8 front squats 75#

4-5-25

12min emom

10 Russian kbs

1 set 70

1 set 88

10 sets 106

4-4-25

Partner wod

35min

Every 7 minutes for 5 rounds 

Partner 400m run

500m row 

20 wallball 30#

11 powercleans 205#

We finished every round with 1 min left.

Divide all but run.

I rowed 250m at 1:39 pace for 2 rounds then 1:42 pace. 

Runs were 1:43.

I did 15 wb every time.

Cleans were 5, 5, 5, 4, 5 as singles Alternating with JB.

4-2-25

BB strict press

5x75

3x10 95#

30min cap

21-15-9-15-21

Bar facing burpees

Hang powersnatch 95#, 50#

Box jump overs, 24"

Cal bike

1000m row buy out.

For the sets of 15, perform SA DB hang snatch instead of BB.

Time: 28:18

Row in 3:56.

Held bike cals at 60-64 rpm.

Bfb consistent.

Db snatch ub, BB as 12-9, 9, 9-6-6.

BJO unbroken.

I was the only one to finish under the cap. Beat everyone by at least 6 minutes.

3-30-25

Leg day

Depth Jumps

3x5, 24"

Front squat

15 light tempo 3 sec negative, 3 sec up 95#

5 top half, 5 bottom half, 5 full x2 95#

12 reps w 3 sec negative 135#

10 reps w 3 sec negative 165#

8 reps w 3 sec negative 185#

7 reps, rest 15 sec x5 135#

Bb hip thrusts

10 w 1 secpause at top 155#

Into

60 sec banded Sumo walk

SA DB Split squats

3 sets of 15 each leg with 3 sec negative 50#

3-28-25

Partner wod

28min cap

4 rounds

20 cal bike

11 burpee pull ups

11 clean and jerk 135#

14 cal row

400m partner run together.

Drop the bike cals 2 per round. Round 4 is max reps everything. Score is total reps above Rx'd.

Score: 25

We had 35 cals on bike, 12 bpu, 14 c&j, 14 cal row.

3-26-25

25min amrap

250m row

30 ft hs walk

10 SA devils press 50#

1 lap dball carry 150#

R: 5.75

I had 20 sec left, not enough to walk to dball, pick it up, and complete the lap.

Strict press 

6x5

95

3-23-25

Leg day

3 sets

B stance sa db RDL 

3x10 50#

Back squat

20

18

16

15

12

10

8

8

8

95, 115, 135,155,175,195, 215, 225, 235

3 rounds

10 heavy banded good mornings 

Green green blue

Into

20 walking lunges total 50s

3-21-25 PM

Macebell serratus crunches

20 each side 15#

10min emom

Russian kbs 106#

Landmine 180s

3x10 with a 15#

3-21-25

Shoulder press

6x4

95, 115, 135, 155, 135, 135

Only got 2 at 155

Every 5min for 4 rounds

5 bar Muscle ups

10 ohs 95#

5 shuttle runs 50ft

10 ohs

5 bmu

R1: 2:15

R2: 2:13

R3: 2:02

R4: 2:05

I have to do that stupid swing to initiate my first bmu.  That's costs me 3-5 seconds a set. I need to get back to jumping right into it.

All rounds unbroken.

3-19-25

6x10 bb shoulder press superset with 6x5 strict pull ups

45, 45, 75, 75, 75, 95

10min emom

10 Russian kbs w 88#

10min emom

5 SA db push press each arm 50#

3x10 sa db bent row 50#

3-17-25

Squat snatch

5x3

95

115

135

155

175

No misses,  all TnG except 175 were singles. I felt great and I'm really happy with this. The 175 were really smooth.

Every 12min for 2 rounds

3 rounds

24 wallball 20"

12 t2b

6 clean and jerks 135

R1: 6:42

R2: 7:58

Goal was unbroken wb and t2b throughout. I did it. C&j were quick singles.

The wb were a challenge just because my legs are sore from leg day yesterday.

3-16-25

Leg day

3 rounds

30 banded single leg hamstring curls, red band

Into

10 bb RDL 95# feet together

10 feet shoulder width

10 Sumo stance.

5 rounds

30 banded Sissy Squats, feet together holding 10# plate at chest level, thick green band

Into

12 tempo back squat, 3 sec down, 3 sec up

95, 115, 135, 155, 175

Front foot elevated BB reverse lunges

15 per leg 95#

12 per leg 115#

10 per leg 135#

Max per leg 135# (I did 10 per leg)

3-14-25

Open 25.3

20min cap

5 wall walks

50cal row

5 ww

25 dealift 225

5 ww

25 powercleans 135

5 ww

25 powersnatch 95

5 ww

50cal row

Time: 19:20

Rowed 1350 and 1150

Ww felt good and were consistent

The bb was harder than I thought.

Dl as 8-7-5-5

Cleans 5s

Snatches 5-3-5-4-4-4

3-12-25

15min z2 bike

58 rpm avg

152 cals

3 round superset

8 strict pull ups

10 DB bent over rows 50#

3 sets

10 landmine half kneeling SA shoulder press, 25#

20min emom

8 shuttle runs 25 ft

15 cal bike

Max barfacing burpees

Rest

Bike avg 82 rpm and finished in 35 sec each time

Burpees: 18, 19, 19, 19, 18

3-11-25

Pause front squat

6x2 with 2sec pause at the bottom

165

18min cap

2 rounds

12 powerclean 95#

12 bar facing burpees

Rest to 6 min

2 rounds 

10 front squats 95#

10 burpee box jump overs 24"

Rest to 12 min

2 rounds

8 squat cleans 95#

8 burpee box get overs 24"

Times:

1:57

2:15

2:23

I broke the 2nd set of 8 squat cleans as 2-3-3. Embarrassing.

3-9-25

Leg day

Warm up

3 sets

10 Banded box step ups 24" red band each leg

3 seated box jumps

Worked up to 3 plates stacked on 30"

Box squat

4x5 with 3 sec negative 

185

215

225

255

3 sets

10 BB hip thrusts w 3 sec negative 135

Into

20 seated banded abduction

Landmine Hack Squat

10 reps with 3 sec negative 45#

10 reps with 3 sec negative 70#

5 full reps into 10 pulsed repsx3 45#

5 full reps into 10 pulsed repsx3 45#

Bulgarian split squats death set

1 set each leg, hold 8th rep for 8 sec in each set

8 reps with 90#

Into

8 reps with 70#

Into

8 reps with 50#

Into

8 reps with 35#

3-7-25

Open 25.2 is 22.3.

12min cap

21 pull ups

42 dus

21 thrusters 95

18 c2b

36 dus

18 thrusters 115

15 bmu

30 dus

15 thrusters 135

Score: 206

PR by 1 rep. 5 thrusters at 135 unbroken. I had 8 sec left, should've hit at least one more.

21 pull ups unbroken, c2b as 8-5-5, bmu 5-5-5.

thrusters 12-9, 7-6-5, 5.

DUs broke once each set.

this was fun.

I rode bike z2 for 12min warm up

62 avg rpm

150 cals

3-5-25

15min z2 bike

58 rpm avg

157 cals

22min cap

400m run

3 rounds

10 powerclean 95#

3 wall walks

400m run

3 rounds

10 thrusters 95#

10 bar facing burpees

400m run

Time: 16:05

This was fun. Ran on air runner.

Finished the first couplet at 5:29, ub.

Kept thrusters unbroken. Just need less transition from burpee to thruster.

3-4-25

Deadlift

5x3 at 75%

315 all tng 

20min cap

15 t2b

15 s2o 135#

15 box jump 24"

15 wallball 20#

R: 5+8 

T2b 15 then 10-5 until last 8 which were 5-3.

S2o all 10-5 until last set as 6-5-4. I was happy with this.

Bj and wb ub.

3-2-25

3 rounds

12 banded landmine RDL w 3 sec negative

Into

8 dbl db walking lunge each leg 50#

Front squat

20 light 95#

5 half from bottom into 5 full x3 115#

Same again 135# 

10 heavy w 3 sec negative 155#

20 reps at 115#

I had to rack after 3 from bottom on 2nd round of that. Then finished after 30 sec.

3 rounds

15 dbl kb front rack kneeling squats 53#

20min amrap

Run 400m/bike 30 cals

12 wallball 20#

Plate push 50m 

5 squat snatch 135#

Alternate run and bike per round

R: 3 plus 18 cal bike

Had 3 failed snatch total

2-28-25

Open 25.1

15min amrap

3 lateral burpees over db

3 SA db hang clean and jerk 50#

30 ft bodyweight walking lunge (15 out and back)

Add 3 reps each round

Total: 207

30 ft lunge is worth 2 points.

I finished 24 burpees and 1 c&j.

This was fun. Just keep moving. Ub except for the 21 set of cleans, broke at 11. I stood there too long before picking that up. Probably 30 sec. Otherwise I was efficient.

2-26-25

Partner wod

40min cap

Run 1600m (at same time)

8 rounds (4 each as YGIG)

8 alt db snatch 50#

8 lateral burpees over db

Row 1200m

6

6

Ski 800m

4

4

Run 400m

Time: 36:51 (i was done at 35:43)

Partner: JB

Mile: 7:51

Row: 4:32

Ski: 3:04

400: 1:43

2-25-25

5min bike

30/30 sec

10min emom

10 Russian kbs 88#

5min bike

30/30 sec

2-23-25

Leg Day

Back squat

10x135

8x185

6x225

20x185

3 rounds

8 BB Sumo deadlift w 3 sec negative 

Into

Max rep Dbl Db RDL w 3 sec negative, 50#

Sumo were 135, 185, 185

3 rounds

BB front foot elevated back lunge return

12x95 each leg

10x115 each

Max at 135 each (did 10 each)

25min emom

15 wallball 20#

12 cal bike

50 DUs

15 kbs 53#

Rest

2-21-25

Open 21.3

12 bmu at 15min.

PR by 4 bmu

my pulling is crap right now. could only butterfly 6 c2b then had to kip the rest. all 6s.

t2b were 15-10-5.

bmu 5-3-2-2-2-1-2-1-1-1.

all front squats ub. thrusters 15, 10-5.

2-20-25

10min emom

10 kbs

70# for 5 rounds

88# for 5 rounds

10min TGU

10 at 70#

2 at 88#

1min dead hang

10min bike

30sec at 50%

30sec at 70%

2-17-25

30min cap

3 rounds

500m row

21 DB s2o 50#

21 db walking lunge 50#

50 DUs

21 t2b

Time: 21:45

Rows 1:47, 1:54, 1:57

S2o 21, 11-10, 11-10

Lunges 11-10s

Dus ub, ub, 28-22

T2b 11-10, 11-10, 11-5-5

2-16-25

Leg day

3x5 depth jump vertical 24"

Zercher squats

5x8 with 3 sec negative

75

95

115

135

155

Banded Bulgarian split squats

3x10 each leg

Blue band

3 sets

10 bb hip thrusts with 3 sec negative 

20 seated Banded abduction

3 sets

Dbl db heel elevated squats

10 with 5 sec negative and 2 sec at bottom

Into

Max 3/4 squats

25s and 10 3/4 each time.

Partner wod

100 cal row

100 burpees

100 cal ski

100 cal bike

Time: 24:45

Partner: Alexandra

2-14-25

Open 13.2

10min amrap

5 s2o 115#

10 deadlift 115#

15 box jumps 24"

Total: 226

7+16 reps

Back got tight. We jumped every rep. No step ups allowed even though they were allowed in 2013. I'd have done far more reps with step ups (did over 70 more reps in 2013 with them).

Rest 12 min

Every 5 min for 5 rounds

3 rope climbs

20 push ups

21 cal ski

R1: 2:32

R2: 2:39

R3: 2:54

R4: 3:04

R5: 3:10

Push ups died. Did 10-5-5 for first 2 rounds then 5s or less.

2-12-25

Every 2min for 8 rounds

10 cal bike

3 powersnatch

3 OHS

Increasing weight as you go.

95 for 2 rounds

115 for 2

135 for the final 4 rounds.

I planned to increase from 135 for rounds 7 and 8 but when in the wod it didn't feel like I'd be able to hit the 155 weight efficiently so I stayed at 135. Failed the 3rd snatch at 135 in the 7th round.

TnG through 6 rounds, then singles on Snatches. All bikes 22-24 sec. All rounds 50 sec thru 6 rounds, then 90.

Bike rpm was 84+ for all rounds.

10min z2 bike

49 rpm avg

72 cals

2-11-25

Front squat

8x2 with 3 sec negative

Bb

95

115

135

155

175

195

205

15min cap

15-12-9

Hang squat clean 135#

Burpee box jump overs 30"

C2b

Time: 12:25

HSC felt good. 10-5, 7-5, 5-4.

BJO went well

C2b were tough, haven't been doing any type of pull ups. Butterfly dor 8 then all kipping. 2 sets each round.

8min z2 bike

47 rpm

50 cals

2-4-25

10min bike

30/30

2-2-25

Leg day

Heels elevated front squats

15 light 5 sec negative 45#

15 reps of 1/2 up then full up 45#

3 reps normal then 4th rep 10 sec negative for 12 reps 95#

10 reps moderate with 3 sec negative 115#

10 reps heavybwith 3 sec negative 135#

10 reps of 3/4 squats at 135

Into 10 at 115

Into 10 at 95

Banded BB RDL

Red band

12x95

10x125

10x145

8x165

3 rounds

15 DB glute bridges with 3 sec negative 70#

Into

20 banded pull thrus, green band

1-31-25

Open 20.3

9min cap

21-15-9

Deadlift 225

Hspu

Into

21-15-9

Deadlift

50 ft hs walk

At 9min cap: 6 ft into 1st hs walks.

Score: 112

Scaled DL cuz I haven't deadlifted in about a month.

185 for 1st piece. Did 12-9, 10-walks.

hspu were 11-10, 8-4-3, 4-3-2.

225 for second. Did 6-5-5-5.

At 15min cap had completed 6 ft of last hs walk.

7min z2 bike

59 rpm

75 cals.

1-29-25

5 rounds for time

22min cap

30 cal bike

10 powersnatch 135#

Time: 21:52

1 failed snatch on the 47th rep.

I am happy with this considering ive worked out once in the past 11 days.

Snatch weight felt better than I thought. Technique was smooth thru 40.

Didn't feel as strong as I'd like on the bike.

1-24-25

5min bike

30 at 50%

30 at 75%

300 kbs 35# as:

10 Russian

10 SA R

10 SA L

Rest 1min

TGU

4 with 35#

4 with 55#

4 with 70#

4 with 88#

Pumped with that. No fails.

5min bike

30/30

1-19-25

Leg day

Warm up

3 rounds

10 banded single leg box step ups, black

20 jumping squats

Back squat

15 light 115#

5 build 135

5 build 165

5 build 185

8-12 heavy 205

GHD hip thrusts

3x8

Single leg banded dbl db reverse lunge

3x15 with 35s

Black

Green

Green

Plate elevated banded bb RDL

5x10 at 75#

Black band

1-17-25

F3 workout

1min max push ups

44 ub

1min max sit ups

34 ub

Partner wod

100 kb goblet squats 35#

200 kb Russian twist

200 kb sit ups

Partner: Eric

Crossfit

Wod

Open 19.3

10min cap

200 ft single db overhead walking lunge 50#

50 single db box step ups, 24"

50 strict hspu

200 ft hs walks

Timecap: finished 12 hspu as 3, 2, 2, 1,1,1,1,1.

Lunges no problem. Bjo 25 ub each hand.

At timecard stopped hspu and went to hs walks. Awful today. Did 200 ft then 38 push ups. Finished at 21:17.

1-15-25

Back rack reverse lunges

5x10

Bb

95

115

135

135

10min emom in same minute

5 bar facing burpees

5 clean and jerk 135#

I did 8 sets within time.

9th set i completed 1 clean and jerk at cap. Just kept going and finished 10th round at 10:59.

1-12-25

Leg day

3 sets

12 banded landmine rdl w 3 sec negative, green band

Into

16 walking lunges

Front squat

20 light mummy 55#

5 bottom half into 5 full x3 75#

Same 95#

10 heavtbw 3 sec negative 115#

20 drop 20% last weight 95#

3 sets

15 banded kneeling dbl kb front rack hip thrusts w 3 sec negative,  green band w 35# kbs

Wod

10 cal ski

15 burpees

10 cal ski 

Rest 1 min

20 cal bike

15 burpees

20cal bike

Rest 1min

30 cal.ski

15 burpees

30cal ski

Time: 12:45

1-10-25

40min cap

10 rounds

3 wallwalks

30 DUs

400m row

3 squat snatch 75#

Time: 36:09

Rowed 1:50-1:57.

DUs broke 1x on 2 sets.

Snatch all ub. Rx was 135 but working my way back from back tweak.

1-8-25

Accumulate 4min sandbag standing hold

100#

4min ub

Every 3min for 3 rounds

20cal bike

Max Russian kbs 53#

Rest 1min

Rest 4min total after 3rd round

On the 15min:

Every 2min for 3 rounds

15cal bike

Max wallball 20#

Rest 1min

Total kbs: 156 as 56, 50, 50 in sets of 25

Total wb: 60 as 20s in sets of 10.

1-3-25

Leg day with Connor

Back squat

5x10 

135

Stayed light cuz 1st time since back tweak.

Pendulum squat

5x10

25 for 2 sets

45 for 3 sets

Bulgarian split squats

4x10 bodyweight

Leg extensions

5x10 with 160

Leg curls

5x10 with 90

Banded box step ups

3x10 each leg, black band, 24"

1-1-25

Rochester YMCA workout

Lots of foam rolling and stretching

5x10 banded box step ups 20" w black band

6x10 NKT transverse abdominus activation

Airdyne 

10 min

30 sec 50 rpm

30 sec 70 rpm

217 cals

1 min deadhang

TRX planks

The Tank sled pulls via backpedal 

5x down and back 25 yards