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

12-31-25

Key largo wod with Josh.

For time

50 sit ups

40 db hang snatch 50#

30 push ups

20 box jumps 24"

10 dbl db thrusters 50#

20 bj

30 push ups

40 db snatch

50 sit ups

Time: 14:09

All ub except push ups and 2nd set db snatch were 20-10-10. Shouldve been at least 20-20.

12-30-25

Key Largo wod with Josh

5 rounds

10 sandbag over shoulder 100# 

10 burpees

20 sandbag walking lunges 40#

Time: 13:01

12-26-25

30min cap

6 rounds

200m run

20 wallball 20#

12 alt db snatch 50#

10 hspu

8 reverse burpees (candlesticks)

Time: 25:19

I subbed hand release push ups for hspu cuz my neck is tweaked. All ub except push ups.

12-24-25

Partner wod

30min cap

P1: max cal bike

P2:

12 clean and jerk 95#

60 dus

3 rope climbs

Score is max cals

Cals: 290

I did 40, 40, 43, 40 cals. 

Finished 12+15 of 5th set. I started as P2.

Partner: JB

12-21-25

Leg day

Banded box step ups, black band

3x10 per leg

3 rounds

15, 12, 10 BB hip thrusts 135#

Into

Single DB Bulgarian Split Squats 35#

15 db then 15 bodyweight per leg

Anderson Back Squat

5x5 with 3 sec neg 

95

115

135

155

185

205