8-31-26

Shoulder day

15min z2 bike

Nasal

140 cals

56 rpm avg

BB strict press 

10x45

10x75

10x95

10x105

Filly Press w 53# kb

3x10 w 35# db

SA kbs

10 per arm

35#

Then 5x10 per arm 53#

Switch in air

TGU

10x53

10x70

8-30-26

Leg day

3 rounds

10 banded step ups, 24" w black band

Anderson back squat, green bands

5x5 w 3 sec neg

135

155

175

195

205

Superset

Bb hip thrusts

15, 12, 10

Into

Single db bulgarian split squats

15 with 50# straight into

15 bodyweight

Switch legs after

8-28-26

40min cap

16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Burpee box jump overs 24"

200m run

Time: 34:20

Goal was sub 32.

All bbjo ub.

8-26-26

7min z2 bike

51 cals

Nasal

53 rpm

Deadlift

3x135

3x185

3x225

3x275

3x295

3x315

12min cap

6 rounds

15 wallball 20#

5 clean and jerk 185#

Time: 14:32

Wb ub

C&j singles, missed once on the 6th rep.

8min z2 bike

42 cals

Talking

47 rpm

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.