8-24-26

Shoulder day

5min z2 bike

37 cals

Mouth

51 rpm

Filly press

8 rounds with 35# kb

2 sets of 10 each arm with DB of

20

25

30

35

10 TGU

53#

Single arm kbs 35#

5x10 per arm, switch in air.

3x10

Banded double arm front raises

Into

Banded single arm lateral raises

Red band

8-22-26

Leg day

Back squat

5x8 with 3 swc neg

135

165

185

205

225

3 sets

15 heavy banded single DB sumo RDL w 3 sec neg

Green band, 50#

3 rounds

15 heel elevated db sumo squat with 3 sec neg

50#

Into

10 dbl db triple pulse lunge per leg, 25s

8-21-26

For time:

1 mile run

50 wallball 30#

1 Mike run

Goal: sub 20min

Time: 18:51

Mile: 7:15

Wb: 3:29 as 20-10-6-4-6-4

Mile: 8:07

I am happy with my performance.

Rest 7min

8min z2 bike

Mouth

51 cals

50 rpm

8-19-26

10min z2 bike

Nasal

109 cals

60 rpm

5x5 deadlift

135

185

235

285

315

For time:

400m run

40 unbroken sandbag walking lunges 100#

400m run

30 sandbag ground to over the shoulder 100#

400m run

20 burpees over sandbag

400m run

100m sandbag bear hug farmers carry ub 100#

Time: 18:33

8-17-26

8min z2 bike

Nasal talk mix

83 cals

15min amrap

15 cal row

5 burpee box jump overs 30"

10 thrusters 95#

5 bbjo

5 bar Muscle ups

5 bbjo

R: 2+41

4 bbjo from finish. I was a bitch and stood there too long before last thruster set. Def should've finished 3 rounds.

thrusters ub

bmu ub

rows 1300 avg

8-15-26

Leg day

Back squat

3 setsto build to bodyweight

5x135

5x165

5x185

3 setsof max reps bodyweight at 8 rpe

185 as 3x10

Felt heavy today

Immediately into

Max rep heel elevated somersault squat 70#

Did 10 each, couldve hit 15.

Rest 4 min

In between each set I did 10 steict pull ups

6 sets of 10

Superset

3x15 DBL DB RDL w 3 sec neg 35#

Rest 1 min

3x10 SA DB bent over row 70#

Superset

3x10 per leg bulgarian split squats w green band and single DB

50, 60, 70#

Rest 1 min

3x10 landmine t-bar row with rope

70, 95, 95#

8-14-26

9min z2 bike

Nasal

95 cals

Into

6min attempted z2 nasal run on air runner.

Ended up having to mouth breathe even at 7.2. Probably was z3.

87 cals

Gotta work on this.

16min emom

Every 2min

Even 300m row

Odd 3 clusters 115# + 6 bar facing burpees

All rows at 1 min or less, 1:40 pace

Clusters and burpees were 31, 29, 29, 27 sec

Rest 5min

8 total rounds

Partner you go i go

1 lap plate push 45#

12 cal bike

Partner: JB

My first round was 1:09. I finished my 4th round at 10:52, didnt catch when JB finished his last.

8-12-26

8min z2 bike 

Nasal 

62 avg rpm

86 cals

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

Hang clean and jerk 115#

10 abmat sit ups

10 air squats

8 cal bike

Time: 16:35

All ub except I dropped 10 set as 5-5 like a bitch.

8-10-26

15min z2 bike

Nasal

148cals

57 avg rpm

10min emom

10 russian kbs

3 rounds w 53#

7 rounds w 70#

15min amrap

15 wallball 20#

60 DUs

100m run

R: 6+2

Wb ub

Dus solid. 1 break per round except 1 round had 3.

8-9-26

Leg day

Anderson banded front squat,green bands

5x95

5x115

5x135

5x155

5x175

3 sets

30 banded seated hamstring curls, black band

Into

10 rdl 135 heels together

10 shoulder width

10 sumo

SA DB Bulgarian split squats

90 sec max reps right leg 50#

Rest 2min

90 sec left

53 left

50 right

1 sled push 30m with 320#

8-7-26

Landmine oblique press outs

10x BB

3x10 with 15#

For time:

3 rope climbs

10 burpee box jump overs 24"

40 SA DB Snatch 50#

1 lap plate push 45#

1 lap bodyweight walking lunges

10 BBJO

40 DB snatch

1 lap plate push

1 lap walking lunges

10 BBJO

Time: 13:34

All ub

8-5-26

Kate Birthday WOD

This is 44!

25min cap

Buy in

44 unbroken wallball 20/14#

4 rounds

400m run

10 powercleans 95/65#

10 bar facing burpees

1 lap plate push 45#

Kate did 1 lap sled push 250#

Time: 22:08

Kate time: 24:16

8-3-26

25min cap

5 rounds 

500m row 

50 DUs

20 wallball 20# 

10 burpees

Time: 25:00

6 wb into last round.

Shouldve finished.

All wb ub. Dus weren't great. Too much rest from r3 on.

By round, did

500 row

500 ski

400 run

500 ski

500 row

7-29-26

15min z2 bike

Nasal

62 avg rpm

177 cals

Nataly 96 cals

Front squats

3x95

3x125

3x155

2x185

2x185

2x185

Nataly finished with 3 sets of 3x85.

5 rounds for time

20 wallball 20#

20cal ski

Time: 11:08

UB. Wouldve been sub 10 if we didnt have to cross the gym between every movt.

Nataly had 14 lb ball. After 2 round dropped to 10 wb and 10 cals. Her time was 15:21.

7-27-26

10min z2 bike

Nasal

59 rpm avg 

101 cals

Every 2min for 10min

10 strict pull ups

3 sets ub then 5-3-2, 5-3-1-1.

20min amrap

30cal bike

10 db snatch 

10 single db box step ups 24"

Add 10 reps each round (not cals)

Total: 3+bike+26 snatch

All ub. Used 35# cuz still working back from right low back strain.

7-26-26

1st workout back since tweak on Wednesday.

5 rounds for time

400m run air runner

10 strict pull ups

40m dbl db walking lunge 25#

20m sled pull w/90# added

20m sled back pedal

Time: 42:12

Pull ups were 10,10, 5-5, 5-5, 6-4.

Lunges ub, ub, 20-20s

First round ended 6:17

2nd round ended 14:30

Wanted to quit after 3 but kept going.

7-22-26

15min z2 bike

59 avg rpm

Nasal

156 cals

Powersnatch

3x95

3x115

3x135

1x155x2

1x165

1x175 hit and tweaked right QL/Psoas

Couldn't do anything else. 🤬

7-19-26

15min z2 bike

Nasal

55 avg rpm

132cals

Gibson Team Wod

25min cap

100 hex bar deadlift 200#

100 alt DB snatch 50#

200 DUs

100 burpees over db

Time: 22:28

DL in 10s

Snatch in 10s

Dus in 25s, I did 50 last set.

Burpees in 10s, Josh quit after 40 so I did the last 60 in sets of 10s with 30 sec rest.

7-18-26

Gibson new house wod

7min z2 bike

Nasal

58 rpm avg

71 cals

10 min alt emom

Odd: 1 squat clean + 1 front squat 155#

Even: 30 sec moderate row.

For time:

10-8-6-4-2

Front squat 185#

20 cal bike

Time: 14:34

Unbroken

7-15-26

15min z2 bike

58 avg rpm 

153 cals

Back squat 

5x95

5x115

5x135

5x165

5x195 x3

5 rounds

200m run

15 pull ups

50 ft SA DB overhead walking lunge 50#, switch arms at 25 ft

Time: 15:56

All lunges ub

PUs 15 then all 10-5

This was tough on 2nd day back

7-13-26

1st day back from Sunapee

10min z2 row

2578cals

1:57.7 pace 

Into

7min z2 bike

52 rpm

50 cals

Every 10 min for 20 min

12-9-6

Alt DB snatch 50#

Bar facing burpee

Wallball 20#

Max cal bike with remaining time

R1: Finished in 4:41 and got 51 cals

R2: finished in 5:44 and got 41 cals

Rode 58 avg rpm both times. All wod unbroken

6-28-26

For time:

50cal bike

30 hspu

20 back squat 155#

30 yd back rack walking lunge 155#

20 bar Muscle ups

50cal bike

Time: 22:33

Bike 2:45

Hspu 10, 10, 5, 5

Squats 11-9

Lunges in 10s

Bmu 6-6-5-3

Bike 4:35

6-24-26

20min z2 bike

Nasal

55 rpm

178 cals

7min amrap

3-6-9-12-15...

Walball 20#

Ski cals

Rest 2min

7min amrap

Down back plate push 45#

3-6-9-12-15...

Burpees over plate

Rest 2min

100cal bike

1st amrap: finished 9 cals into 18.

2nd amrap: 1 burpee into 15.

Cals: 9:34 at 59 rpm avg

6-21-26

Light leg day

Back squat sets of 5

95

135

165

185

205

225

Father's day wod

25min cap

4 rounds

20 abmat sit ups

20 alt db snatch 50#

20 10m shuttle runs

20 box jumps 24"

Then max cal assault bike

Time: 17:51

Cals: 75

6-17-26

15min z2 bike

Nasal

158 cals

60 rpm

OHS

5x2

135

165

185

205

225

This felt great, havent gone this high in a long time.

20min amrap

5 strict hspu

50 dus

250m row

R: 6+5+50+10m

Dus were ok. Only 2 sets ub. Not good.

All rows at 1:43-1:45 pace.

Shspu 3 sets ub then 3-2, 2-1-2, 3-1-1, 3-1-1.

6-14-26

Leg day

Ross hit a new back squat max of 110 today, up 10 lbs from last max.

Back squat

Build toward 1 rm

3x195

3x225

3x255

1x275

1x285 failed

3 sets

10 kb hip thrusts w 3 sec neg 88#

Into

20 banded seated hip abductions, boots band 

3 sets

5 heavy lunge returns per leg

Into

10 alternating split jumps per leg

Lunge weights were 1 db 50, 2 db 50, 1 kb 88 per set.

6-12-26

22min cap

100 wb

80 t2b

800m run

100 wb

Time: 22:00

100 ub wb in 3:25

then t2b fell apart. took me 9:32 as 8-8-4-4-8-then all 4s.

Run in door at 17:30

63 wb at cap, did 10s with 13 at end.

6-10-26

15min z2 bike

Talking

56 rpm

147 cals

18min alt emom

60 dus

5 powercleans 185#

100m run

All dus ub except 1 break on 2nd set.

After wod worked to 1RM on powerclean.

205

225

245

265 fail

265 good

Thats the most I've hit in 20+ yrs. Lifetime PR is 275 at maine.

6-8-26

5 round superset

5 bench press

5 strict pull ups

135, 135, 135 ,165, 185

3 rounds

8 Landmine SA half kneeling shoulder press 35#

10 SA DB bent row 50#

90 ft SA suitcase farmers carry 70#

Did both arms each round.

3 rounds

12 DB incline bench (50, 50, 70(10))

10 Tbar row 85#

10 SA DB leaning lateral raises

20 banded face pulls.

6-7-26

Leg day

Anderson back squat banded

5x5 with 3 sec neg, start just above parallel

Green bands

95

135

165

185

225

205

Banded russian kbs

5x20

Green band

70#

Superset

BB hip thrusts 135#

15

12

10

Into

Bulgarian split squats

15 single DB immediately into 15 bodyweight

Switch legs

50#

6-5-26

15min z2 bike

Talking

55 rpm

146 cals

For time:

300m run

20 deadlift 225#

20 strict hspu

300m run

20 dl

10 wall walks

300m run

20 dl

100 ft hs walk

Time: 19:17

finished 55 ft hs walk at 18:00. my hs walks are terrible. I started them at 15:50.

All dl 10-6-4.

strict hspu 6-4-3-2-2-1-1-1.

wall walks took about 3 min.

6-3-26

15min z2 bike

Nasal

60 rpm

157 cals

10min amrap

3-6-9-12-15...

OHS 115#

Bar Muscle up

Rest 2min

10min amrap

3-6-9-12-15...

Front squat 115#

Box jump overs 24"

Wod 1: 4+21 reps

All ohs ub except 15 set was 10-5.

All bmu ub except 12 set was 6-6. Did 6 ub into 15 set.

Wod 2: 5+14 reps

Rested way too much.

FS were 3, 6, 9, 7-5, 8-7, 7-7.

5-31-26

Leg day

Fromt squat

5x8 with 3 sec negative

95

135

165

185

205

225 (2)

15min amrap

200m run

15 ghd

10 deadlift 155#

R: 5+200m+15+7

Ghd was limiter. 15, 15, 10-5, 10-5, 6-5-4, 6-5-4

All dl ub.

5-29-26

15min z2 bike

Nasal

56 rpm

142 cals

18min cap

400m run

10 ring Muscle ups

30 box jump overs 24"

10 rmu

20 devils press 50#

10 rmu

Time: 14:11

Finished 20 RMU at 7min.

DP slowed me down big time. Took me 4 min. I was a bitch, 3-3-3-3-4-4.

Mu 6-4, 5-3-2, 4-3-3.

Run in 1:38.

Bjo ub.

5-27-26

15min z2 bike

Mouth, talking to JB

55 rpm

140cals

3 rounds

10 per leg dbl db box step ups with 3 sec negative on eccentric. 50#, 20"

10 single leg KB RDL, 35#

10 pallof press per side, black band

6 rounds

10 thrusters 95# 

200m run

10 burpees over bar

Rest 2min

Goal was 2min or less per round.

All thrusters and burpees ub.

1:53

1:50

1:52

2:00

2:08

2:04

I walked from corner of building to line on the last 2 and that cost me sub 2min. Bitch.

Felt like I was going to puke for about 5 minutes after. Super humid today.

5-24-26

Leg day

I took it easier today because my low bacl is still sore from Friday.

Back squat

Take 3 sets to build to bodyweight then

3 sets 

Max bodyweight squat at 8 RPE, 195#

Into

Max heel elevated kb somersault squats 70#

Did 10 reps for both all 3 sets.

3 rounds

8 BB Sumo RDL w 3 sec neg 50-60%, 135#

Into

30 sec inverse ghd low back hang

Banded single db bulgarian split squats

Black band

50#

3 sets of 10 each leg

5-22-26

Cowabunga instead of Murph

90min cap

10-20-30-40-50 cal ski

5-10-15-20-25 Double DB Snatch 50#

50 DUs after each round

Time: 24:53

Rest 3 min

100 Thrusters

200m run everything you break

Time: 27:29 (55:22)

Rest 3 min

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

Double DB Powercleans 50#

Box jump overs 24"

We got rid of the Cindy emom, that is impossible.

Time: 12:20 (70:42)

10 rounds

5 t2b

3 burpees

1 wall walk

Time: 11:16 (84:58)

Ski was 900 cal/hr avg

Dbl db snatch were 5, 10, 10-5, 10-6-4, 10-8-7

DUs steady

Thrusters were 10, 10, 10, 10, 10, 13, 10, 15, 12. I was happy with this.

The 3rd wod was the hardest. The Thrusters made it the hardest. I did all dbl db cleans ub except 10 set was 5-5. Jumps ub. But WAY too much sitting between both until the 6 set.

Last wod was all ub.

5-20-26

15min z2 bike

57 rpm

Nasal

147 cals

25min cap

1000m row buy in

3 rounds

10 t2b

10 s2o 135#

10 burpees

800m run buy out

Time: 17:50

Row 3:37

T2b 10, 5-5, 6-4, 6-4 these fell apart. I expected ub here.

S20 10, 10, 6-4, 6-4 these felt good. Wanted ub but happy with how it felt and technique.

Burpees slow and felt heavy.

5-18-26

10min bike

30 sec at 55 rpm

30 sec at 70+ rpm

Total: 130 cals

20min cap

10-20-30-40

Push ups

Box jump overs 24"

After each set run 100m and do 3 squat cleans at 70%

165#

Time: 13:40

Squat cleans were quick singles.

Bjo ub

Push ups 10, 20, 10-6-5-5-4, 10-5-5-3-3-2-2-3-2-3-2.

5-17-26

Leg day

Anderson Front Squat, banded.

I used black bands

5 sets of 5 at 6,7,8,9,10 rpe

5x95

5x115

5x135

5x155

5x175

5x195

2x205

175 was my 1p rpe but didnt feel like it so I did 195. That didnt feel like it either so I did 205. Only got 2 reps, that felt like it.

3 rounds

30 seated banded hamstring curls per leg, red band

Into

BB RDL

10 heels together

10 neutral

10 sumo

Used 135#

Bulgarian death set

90sec max reps Bulgarian split squats 53#

Rest 2min

90 sec other leg

Did 50 each leg as 25-10-8-7. Had 6 sec left on the right leg to do more.

5-15-26

15min z2 bike

58 rpm

Nasal

153 cals

For time

20 back squat 185#

1 lap hs walk

1 mile run

20 back squat

1 lap hs walk

Time: 16:55

Squats ub then 10-10 (should've been ub)

Hs walks terrible

Mile in 7:44

5-13-26

15min z2 bike

59 rpm

Nasal

155 cal

Cinderella

Partner wod

18min cap

1000m row

20 devils press 50#

5 wall walks

40 box jump overs 24"

5 wall walks

60 DB thrusters 50#

5 wall walks

80 wall ball 20#

5 wall walks

Time: 16:30

Partner: Aamer

Rowed 250s

DP in 5s

Bjo 10s

Thrusters 6s

Wb 20s

Ww I did 3 everything.

Split jerks

5x95

3x115

3x135

3x155

3x185

5-11-26

15min z2 bike

57 rpm

Nasal

146 cals

Powersnatch build

3x95

3x115

3x135

3x155

1x165

4x175 3 fails

15min amrap

200m run airrunner

6 dball over shoulder 100#

10 ghd

R: 7+200m

5-10-26

Leg day

Back squat 

10x45

10x135

8x165

6x225

20x185

3 rounds

DB hip thrusts w 3 sec neg

15

12

10

Into

20 heavt banded pull thrus, green 

Front foot elevated reverse lunges, per leg

15x95

12x115

10x135

After each set I did 

10 strict pull ups

10 bb push ups

Accumulated 100 of each. 

5-8-26

15min z2 bike

Mouth

58 rpm

148 cals

30min cap

50-40-30-20-10

Cal bike

Sit ups

5 clean and jerk 185#

100m farmers carry dbl kb 70#

Time: 32:52

At 30:00 finished 3 c&j in last round. All ub until last farmer carry put down 1x at half way. C&j all quick singles.

5-6-26

15min z2 bike

60 rpm

Nasal

151 cals.

The Seven

35min cap

7 rounds

7 hspu

7 thrusters 135#

7 knees to elbows

7 deadlift 245#

7 burpees

7 kbs 70#

7 pull ups

Time: 33:29

This was stout. All ub except thrusters were 4-3. Rest got longer each time. Burpee to kbs was sneaky hard.

Rounds were 3:37, 8:07, 13:08, 18:28, 23:47, 28: 27, 33:29

5-4-26

15min amrap

20 cal row

5 deadlift 225#

10 BB push ups

R: 7+13 cals

Rowed 1400 whole time

All ub

Rest 2 min

Run 1 mile

Air runner

8:19

5-3-26

Leg day

Heel elevated front squat with 3 sec neg

15 reps 95

12 x115

10x135

8x165

7x5 with 15 sec rest between sets 135

Db Bulgarian split squats

3 sets of 8 per leg

60

80

90

3 sets

20 banded Russian kbs, green band, 70#

Into

10 reps per leg Copenhagen abduction on bench

Belt squat

9 sets of 8

3 sets with 90

3 sets with 180

3 sets with 270

5-1-26

15min z2 bike

57 avg rpm

Nasal

154 cals

Partner wod

30min cap

150cal bike

100 sa db snatch 50#

100 burpee box jump overs 24"

150cal bike

Time: 28:55

Partner: Aamer

4-29-26

15min z2 bike

Avg rpm 56

Nasal

145 cals

Bradshaw

10 rounds for time

3 hspu

6 deadlift 225#

12 pull ups

24 DUs

Time: 18:16

ub hspu and dl

pull ups ub thru 4 rounds then 6-6

dus should be ub but had 5 rounds that broke. not a good rope day.

4-27-26

10min z2 bike

50 avg rpm, legs sore

Nasal

I dont remember the cals. Probably 70ish

4 rounds

500m row

10 powersnatch 135

10 bfb

18:07

Rows 1:50-1:52

All quick singles

4-26-26

Leg day

Box squat with 3 sec neg

5x135

5x165

5x185

5x225

5x245

Max reps at 70% last weight 175#

35 reps

3 rounds

15 banded hip thrusts w 15 sec neg, blue band

Into

30 fast seated banded abduction

Into

10 ghd

3 rounds, building weight

8 goblet squats half up + full = 1 rep

Into

5 goblet squats 3 sec down and 3 sec at parallel

Into

Max goblet piston squats

Into

10 per leg triple.pulse walking lunges, bodyweight

Weights per round were 35, 50, 70.

Did 10 strict pull ups unbroken after each set until 100.

4-24-25

10min z2 bike

57 rpm

Nasal

105 cals

5 rounds with 90 sec rest between

8 deadlift 115#

25 DUs

10 cal bike

10 burpees

Times:

1:19

1:20

1:21

1:21

1:24

4-22-26

10min z2 bike

62 avg rpm

Nasal

125 cals

5 min emom

10 SA KBS per arm 35#

Holleyman 

For time

30 rounds

5 wallball 20#

3 hspu

1 powerclean 225#

Time: 35:16

All unbroken. No misses on cleans. That was my goal.

Finished the 26 round of wb at the 30:00.

4-20-26

15min z2 bike

Nasal

60 avg rpm

170 cals

20min cap

21 thrusters 95#

12 SA devils press 50#

9 bar Muscle ups

15 thrusters

9 SA DP

6 BMU

12 thrusters

6 SA DP

3 BMU

Time: 9:57

Thrusters felt good. 13-8, 10-5, 7-5

DP steady

BMU ub 9 and 6. On 3 set did 2 and felt like I was gonna fail so indropped.fpr 20 sec and then did the 1. Failing would've cost me more time.

4-19-26

Leg day

Back squat

15 light 135

12 moderate 165

10 moderate to heavy 195

8 heavy 225

6-8 heavy as possible 240#

I got 7, failed the 8th

Drop 70% of last set and do 5x7 with 15 sec rest between sets, 165#

Banded landmine RDL, green band, 45# with 3 sec neg

15

12

10

Superset

3x

10 DB hip thrusts 90#

60 sec banded sumo walks

2min per leg Bulgarian split squats hold at parallel

I accumulated 100 strict pull ups in unbroken sets of 10 between sets throughout the workout.

4-17-26

15min z2 bike

Nasal

Avg rpm 59

160cals

For time

75 cal row

50 burpees over bar

25 powersnatch 135#

Time: 13:40

Wanted sub-12. Would've been but I wanted sub 4 for snatches and it took me 6:33.

Row 3:23

Burpees 3:44

Snatch all singles.

Abs

2 rounds

10 furniture slider Pikes

10 Russian twists per side 35#

10 plate overhead toe taps 35#

4-15-26

15min z2 bike

Nasal

58 avg rpm

146 cals

For time

2-4-6-9-10-8-6-4-2

Deadlift 225#

Bar over burpees

Time: 5:34

Ub except for 10 as 6-4 and 8 as 5-3. Could've held on but wanted to keep burpees moving.

Rest 3 min

5min z2 bike

49 avg rpm

Mouth

46 cals

4-13-26

7.5min z2 bike

58 avg rpm

Nasal

73cals

10min emom

3 tng powercleans 83% 185#

All good form.

5 after

3 sandbag over shoulder 100#

10 pull ups

3 wall walks

50ft walking lunge with plate rotations to forward leg 45#

Time: 12:25

4-11-26

18min cap

50 wallball 20#

35 t2b

50 box jumps 24"

35 t2b

50 wallball 

Time: 11:53

50 wb ub

T2b as 15-10-10

50 bj ub

T2b 7-5-6-4-4-4-3-2 these were all slow swings after the first 12.

Wb as 20-15-15

Rest 15min

30min cap

Team of 2

100 cal bike

100ft single DB suitcase walking lunge 50#

80 cal bike

80 SA DB hang clean 50#

60 cal bike

60ft front rack walking lunge 50#

40 cal bike

40 db hang clean

20 cal bike

20 overhead db walking lunge

Time: 25:11

Partner: Kate

Bike I did 12 cals she did 8.

Lunges were done by both partners at same time.

Db cleans were split. We did 20s.

4-10-26

15min z2 bike

58 avg rpm

147cals

21min cap

20 hang powerclean 135#

20 front squat

20 s2o

20 back squat

Rest 1:1 and then do a 2nd time thru

Time: 10:22

First wod back after a week off for Spring Break. Didnt want to tweak anything so scaled to 95#

Ended up being a great stimulus for me.

1st round in 2:50. Did 20 cleans straight into 20 front squat. Quick rest then 20 s2o straight into 20 back squat.

2nd round was 4:42 as 20 ub cleans, 10-6-4 front squat (should've been 10-10), s2o as 10 then the 2nd 10 went straight into 10 back squat, rest then last 10.

5min z2 bike

47 avg rpm

26 cals

4-1-26

Lumberjack 20

35min cap

20 Deadlift 275

400m run

20 kbs 70#

400m run

20 OHS 115#

400m run

20 burpees

400m run

20 c2b

400m run

20 box jump 24"

400m run

20 Dbl Db squat clean 50#

400m run

Time: 30:06

Would've been sub 30 but walked a little on last run.

dl in 5s

kbs ub

ohs 10-10

burpees ub

c2b 10-5-5

bj ub

squat cleans 6-6-5-3

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