2025-02-01 Skiing

 A. Another full day of snowboarding (10-4)

2025-01-31 Skiing

 Full day of snowboarding - 9 to 4!

2025-01-29 WoD

WARM
400m run
2 rounds
{
10 tempo goblet squat 35#
10 one-arm-elevated pushup
10 cossack squat
}
tabata hollowhold

MAIN

A. 18 min AMRAP
{
2 block run
10* T2B (Rx+, Rx was v-ups)
10* burpees
10* wallball 20#
* Add 2 reps with every round
}
3 full rounds (10,12,14) + 2 block run + 16 T2B + 2 burpees

B. Couch stretch + pigeon stretch for several minutes.

2025-01-28 WoD

WARM
400m run
2 rounds
{
1 min row
20s bar hang
1 strict pullup
banded lat pulldowns
5 goblet squat 35#
2 spiderman
}
clean drills

MAIN

A. 12 min emom (4 rounds, 3 min each)
{
min 1: 15s max effort strict pullups
min 2: Clean complex
{
HighHangSquatClean
HangSquatClean
SquatClean
}
min 3: rest
}
pullups: 7,7,8,8
clean complex: warm: 95, 115. main: 4 rounds at 135#

B. 3 rounds, each for time
{
500m row
5 strict HSPU (Rx was 3 wall-walk; Rx+ was 7 HSPU)
9 pullup (did all unbroken, kipping)
12 HangPowerClean 95# (Rx was 15 reps at 75#, Rx+ was 15 reps at 95#)
rest 2min before next round
}
times: 3:10, 3:15, 3:18

2025-01-27 WoD

WARM
400m run
10 benchpress 45#
10 banded good mornings
10 banded rows
10 deadlift 45#

MAIN

A. 10-8-6-4-2 Deadlift w ascending weight
warm: 10x95, 8x135
main: 10x165, 8x185, 6x225, 4x255, 2x275

B. 10-8-6-4-2, Benchpress w ascending weight (Superset w A)
10x95, 8x115, 6x135, 4x155, 2x175 (heaviest I've benched since a comp in fall of '23)

C. 14 min AMRAP
{
1 block run
5 RingDip (Rx+, Rx was 10 HRPushup)
8 Deadlift 185# (Rx was 10 reps)
5 RingDip (Rx+, Rx was 10 HRPushup)
}
5 rounds even

2025-01-26 WoD

WARM
500m row
clean drills
bar hang

MAIN

A. Work to a moderate heavy PowerClean + PushJerk
4x75, 4x95, 3x115, 3x135, 3x155, 1x165(failed), 1x155

B. (Superset w A), one each of these per round
{
3 strict pullup
3 strict C2B pullup
3 strict Perfect Pullup
1 RingMU
1 RingMU
1 RingMU
}

C. (Superset w A, B)
6x 1 :HSHold ~10s

2025-01-25 WoD

WARM
3x250m row
std warmup between
several of movements below

MAIN

A. Parter WoD. 22min AMRAP
{
60 Burpee Box Jump Over 24" (30 each, alternating)
3 block run (together)
60 KB SDHP 35# (syncro, 60 each, Rx was 53#)
3 block run (together)
60 KB Goblet Lunge 35# (syncro, 60 each, Rx was 53#)
3 block run (together)
}
1 round + 8 Burpee Box Jump Over (4 each)