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

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.