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