3-29-26

Leg day

Heel elevated front squat

20x45

18x75

16x95

14x115

12x135

10x155

8x175

8x195

8x195

Dbl DB 3 position RDL, 50#

3 sets of

10 with heels together

10 shoulder width

10 sumo

Bulgarian split squats 

3 sets 

8 with heavy DB 70#

Into

8 with moderate 50#

Into

8 with light 35#

Immediately Into other leg

3-27-26

15min z2 bike

Half Nasal 

57 rpm avg

151 cals

6min Emom

10 Russian kbs

70#

28min cap

8 rounds

10 dbl db deadlift 50#

8 front rack reverse lunges

6 front squats

4 burpees

200m run

Time: 24:06

Ub thru 4 rounds in 10min, then rested between lunges and fs. Runs slowed down.

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

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

3-13-26 Open 26.3

15min z2 bike

Nasal

53 avg rpm

129 cals

Open 26.3

16min cap

2 rounds

12 burpees over bar

12 powercleans 95

12 Bob

12 thrusters 95

2 rounds

12 Bob

12 cleans 115

12 Bob

12 thrusters 115

2 rounds

12 Bob

12 cleans 135

12 Bob

12 thrusters 135

Time: 16:00

Finished 9 cleans in 2nd 115 set. 165 reps.

This killed me. I probably rested 3 min total. I went slow on burpees on purpose and still sucked.

Cleans 12, 6-6, 6-6, 6-3

Thrusters 7-5, 7-5, 5-4-3

3-11-26

15min z2 bike

100% Nasal

58 avg rpm

155 cals

10min emom

2 tng squat cleans at 70%

165

Built up to 165 before emom doing 3 tng squat cleans at 75, 95, 115, 135.

15min amrap

9 hspu

6 burpees

3 deadlift 275

200m run

R: 110m from finishing 6 rounds. All ub except last 2 sets hspu were 6-3.

3-8-26

Leg day

15min z2 bike

Nasal

58 avg rpm

149 cals

Back squat

5x8

135

165

185

205

225

Sumo DB banded RDL w 3 sec neg, green band, 50s

4x15

Seated single leg banded leg curls, red band

4x25 per leg without stop

100 Banded glute bridges, blue band

2 sets of 50 ub

3-6-26 Open 26.1, Open 26.2

15min z2 bike

Nasal

59 avg rpm

163 cals

Open 26.2

15min cap

80 ft overhead sa db walking lunge 50#

20 alt db snatches 50#

20 pull ups

80 ft lunge

20 alt snatch

20 c2b

80 ft lunges

20 snatches

20 ring Muscle ups

Time: 15:00

Did 11 RMU, no misses.

C2b were awful. Have.t been pulling. 5 butterfly then 3 sets of 5 kip.

Db snatches ub, ub, 12-8.

Tiebreak: 11:00

Open 26.1

12min cap

20 wallball 20#

18 box jump overs 24#

30 wallball

18 bjo

40 wb

18 box step overs with wallball

66 wb

18 bso w/wb

40 wb

18 bjo

30 wb

18 bjo

20 wb

Time: 12:00

Finished 17 wb in 2nd 40 set = 245 reps

unbroken except for 66 set. I did 22-15-15-14.

This wasnt bad. Gotta take smaller rest on 66 set.

3-4-26

2min z2 row

10min emom

5 unbroken powercleans

75

95

115

135

160

185

200

165

165

165

5min emom

150m row

Held 1:29-1:31 500m pace. Done in 28 sec each time.

3-3-26

15min z2 bike

100% Nasal

Directly into

5min of 30/30 bike

Held Nasal until 2:42 of the 5.

2-22-26

Leg day

Warm up

3 rounds

10 suitcase deadlift per leg 53#

1min front plank

30 sec pigeon stretch per leg

20 alt split jumps

Sumo Gerry Deadlift, black bands

5 sets of 3 reps from dead stop

Build to 3RM

135

165

195

225

255

285

315

Front rack Bulgarian split squats

3x8 w 3 sec neg

95

Tabata goblet squats

35#

106 reps

2-20-26

15min z2 bike

75%+ Nasal

58 rpm avg

141 cals

30min cap

200m run

5-10-15-20-25 hang powersnatch 95#

50 dus

2 wall walks

Time: 19:31

2-18-26

15min z2 row

2:03.1 pace

3679m

238 cals

23min cap

30 cal row

30 c2b

30 wallball 20#

20 cal row

20 bar Muscle ups

20 wallball

10 cal row

10 ring Muscle ups

10 wallball

Time: 22:05

C2b as 10-6-5-5-4

BMU as 6-5-5-4

RMU as 3-2-2-1-1-1

I haven't been pulling. I had 4 fails on RMU. I never do that. 

WB ub.

2-15-26

Leg day

3x20

Plyo lateral box jumps

Front squat

5 sets to find 2RM

165

185

205

225

235

3 sets

8 Sumo deadlift w 3 sec neg 135#

Into

15 dbl db rdl w 3 sec neg 50#

3 sets

8 per leg back rack lunge return 135#

Into

15 banded step ups per leg, 20", green band

2-13-26

5min z2 bike

52 cals

57 avg rpm

15min cap

10-8-6-4-2 powerclean and jer

135, 155, 185, 205, 225

100-80-60-40-20 DUs

Time: 14:55

Lockout on 225 jerks were no reps

10min alt emom

50 ft hs walk

12 cal ski

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.

1-26-26

4 sets

20 wallball 20#

10 box jump overs 24"

10 wb

5 bjo

Rest 2min

Times: 1:27, 1:27, 1:30, 1:28

Leg day

Back squat

15x95

12x135

10x185

8x225

6x235

70% of set 5 for 5 sets of 7 reps rest 15 sec

165

Banded landmine RDL, green, 45# w 3 sec neg

15

12

10

3 sets

10 bb hip thrusts 135#

Into

60 sec banded sumo walk

Bulgarian split squats

2 min hold at parallel each leg

I did 1min on, 30 sec off, 1 min on for each leg.

10 tgu

70#

1-23-26

15min z2 bike

All Nasal

57 avg rpm

149 cals

30min cap

15 hspu

40 dus

18-15-12-9-6-3 powersnatch

Weights 95-115-135-155-165-185

Time: 30:00

All hspu 6-5-4.

All dus ub after 1st set.

Snatches no misses until 165 set. Had 4 misses. That killed my time. 

Finished 5 dus into 185 round.

1-21-26

15min z2 bike

56 avg rpm

147 cals

Every 2min for 6 rounds

6 powersnatch 95#

4 ohs

10 bar facing burpees

Time: 45 sec for first round then 44 sec for all rest. Ub.

Rest 8min

15min z2

500m row

12 empty bb thrusters

400m ski

10 t2b

40 bodyweight walking lunges

R: 1+ 18 lunges (didnt do t2b in 2nd round)

1-18-26

Leg day

5 sets

30 fast 3/4 heel elevated goblet squats 35#

Into

12 back squat 3 sec down, 3 sec up

95

115

135

155

175

Dbl DB Reverse lunges step ups 20"

5 reps per leg

35# first set, 50# for rest

Finisher

100 banded seated hamstring curls, red band

100 banded glute bridges, blue band

1-14-26

15min z2 bike

All Nasal

55 rpm avg

134cals

For time

10-8-6-4-2 ring Muscle ups

15cal bike

Time: 11:53

All ub except 6 set was 3-2-1.

20min z2 with mouth taped (all nasal)

500m ski

250m row

0:45 low plank

5x25ft shuttle runs

10 lateral box step overs 20"

10 SA DB thrusters 35#

R: 2+500 ski, 10 bso, and 3 air squats. After ski just hit what was close to me with last 40 sec.

1-11-26

Leg day+

Box squat

5x8 w 3 sec negative

135

155

175

195

225

4 rounds 

10 powersnatch 135#

20cal bike

Time: 11:39

Quick singles

Rpm 61, 60, 60, 65

SA DB front to back lunges with twist

5 per leg

35

50

70

Heel elevated dbl db front rack squat

3 sets

10 with 5 sec negative

Into

10 piston squats bodyweight

10 TGU 53#

1-9-26

15min z2 bike

54 avg rpm

All Nasal

130 cals

Partner wod

30min amrap

Partner 1: max distance sled push 275#

Partner 2: 

10 deadlift 135#

10 box jump overs 24"

10 ring dips

1 hs walk 25 ft

Switch after P2 completes round.

R: 6

All ub except hs wals sucked.

1-7-26

15min z2 bike

100% Nasal breathing

52 avg rpm

123 cals

3 rounds for time

20 cal bike

25 wallball 20#

25 ghd

Time: 11:53

Bikes were 71, 64, 62 rpm

Wb ub

Ghd were ub, ub, 11-4-5-5 with very short pauses at top.

15min z2 emom

Row

Shuttle runs

Ski

10 strict pull ups

1-5-26

30min cap

1000m row

40 SA DB s2o 50#

20 t2b

60cal bike

40 double leg v-ups

20 pullups

1000m ski

40 Russian kbs 70#

20 wall walks

Time: 29:21

Row 3:44

Bike 5:48

Ski 4:20

Ww 6:21

S2o ub alt every 10

T2b 12-8

Vups 20 then quick 5s

Pullups 10-5-5

Kbs 20-20

1-4-26

Leg day

3" heel elevated (45# plate) front squats

20x75

18x95

16x115

14x135

12x165

8x185

8x195

8x200 - I hit 7 then had to rack and do 1.

3 sets

Heavy banded (green) dbl db RDL, 35#

10 w heels touching

Into

10 w normal stance

Into

10 sumo

3 sets per leg

Db Bulgarian split squats

8 heavy with 8 sec pause on 8th rep

Into

8 moderate w 8 sec pause...

Into

8 light w 8 sec...

Used 50, 35, 20 for DBs