2026-01-06 WoD

WARM
400m run
1 min row
2 spiderman
5 OHPress 45#
banded walks

MAIN

A. Work to a 1RM OHPress (start of new cycle)
5x65, 4x75, 3x85, 2x95, 1x105, 1x110, 1x115(failed)

B. (with remaining time). work to a heavy PowerClean+ Pushpress or pushjerk
1x135 (PP), 1x155(PJ), 1x165(PJ) 

C. 16 min EMOM
{
Even: 30s ME burpeebarjump (over rower)
Odd: 30s Max cal row
}
Burpees: 7, 8, 7, 7, 7, 7, 8, 9 = 60
Row cal: 7, 9, 8, 9, 9, 10, 9, 10 = 71

2026-01-05 WoD

WARM
2x
{
2 min row
5 tempo backsquat with band, 45# (1st round), 95# (2nd round)
2 spidermans
30s hollow hold
}

MAIN

A. Work to a 1RM BackSquat (since we're starting a strength cycle)
5x95, 5x135, 5x165, 4x185, 3x215, 1x235, 1x255, 1x265 (probably could have gone a bit higher)

B. 3 rounds for time
{
25 cal row
25 wallball 20#
25 V-ups
}
time: 14:37

2026-01-01 WoD

WARM
500m row
clean drills
foam roll injured calf

MAIN

A. Work to a heavy squatclean + jerk, or other:
SquatClean + PushJerk: 5x75, 4x95, 3x115, 3x135
PowerClean + PushJerk 3x155, 1x165
PowerClean only: 1x165, 1x170, 1x175, 1x180, 1x185(failed)

B. (Superset w A): 5xHSHold

C. (Superset w A): 5xTuckFrontLever

2025-12-31 WoD

WARM
std warmup
clean drills

MAIN

A. work to a heavy CJ + BackSquat
5x95, 4x115, 3x135, 2x155(FrontSquat)

B. (Superset w A)
4x3 T2B

C. 3 rounds for time
{
1 mile Airdyne
25 BackSquat 95# (All unbroken)
20 T2B
}
time: 16:50

2025-12-30 WoD

WARM
400m run
3x
{
20 SU/15 DU
6 pushup
12 box stepup (6/side)
8 ring row
8 scap pullups
}

MAIN

A. 10 rounds for time
{
30 DU
10 pushup
}
I did 5 rounds, then had a severe cramp in my calf, so second 5 rounds I did the pushups only
Time: 10:15

5 min rest

B. 10 rounds for time
{
10 box stepup 20"
5 strict pullups
}
time: 10:25

2025-12-29 WoD

WARM
400m run
2 min row
std warmup
clean drills

MAIN

A. Work to a heavy 2-3 rep PowerClean (doing singles)
5x95, 5x115, 4x135, 3x155, 2x165, 1x170, 1x175, 1x180 (failed)

B. For total cals+reps
{
3 min row
1 min ME PowerClean 95#
3 min row
2 min ME PowerClean 135#
3 min row
3 min ME PowerClean 165# (Rx was 185)
3 min row
}
Cals+Cleans:
42, 14
33, 12
33, 10
39
tota: 183

2025-12-28 WoD

WARM
200m run
300m row
clean drills

MAIN

A. Work to a moderate heavy PowerClean + PushJerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x170

B. (Superset w A) 6x1 HSHold

C. (Superset w A) MU warmup
2x3 pullup
2x3 strict C2B pullup
1x2 kipping C2B pullup
1 RingMU

D. 10 rounds, not for time
{
1 RingMU
2 HSPU
3 Clean & Jerk 135#
}