2026-01-27 WoD

WARM
400m run
std warmup
clean drills
1 min row
SquatClean+PushJerk: 3x95, 3x115, 2x135

MAIN

A. 10 min EMOM
150m SkiErg

(1500m total)

2 min rest

B. 8 min EMOM
{
1 SquatClean + PushJerk
}
3x135, 3x145, 1x155, 1x165

2 min rest

C. 10min EMOM
6 Bar-facing Burpees

2026-01-26 WoD

//They programmed Deadlift cycle today (vs wednesday last week), which wasn't great since I did the makeup yesterday. So, I subbed the BackSquat cycle (which is supposed to be this coming wednesday)

WARM
400m run
std warmup
deadlift drills

MAIN

A. EMOM 2, 5x3 Backsquat at 75%
warm: 5x95, 5x1356, 4x165, 3x195
main: 5x3 x 205 (77% of my recent ORM 265#; or 72% of my all-time best 285#)

B. 4 rounds for time
{
20 Wallball 20#
10 BoxJumpOver 24"
10 Wallball 20#
5 BoxJumpOver 24"
2:00 rest
}
time: 14:35 (8:35+6min of rest time)

C: Cooldown: 2min row

2026-01-25 WoD

 //made up last week's Deadlift strength cycle work, plus some other stuff.

WARM
400m run
500m Row
std warmup
clean drills

MAIN

A. 5x4 Deadlift at 70%, one set every 2min
warm: 8x95, 8x135, 6x185, 5x215
main: 1x4x235, 4x4x255 (255 = 70% of 365)

B. Work to a heavy SquatClean & PushJerk CJ
5x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x185(clean only, failed jerk)

2026-01-24 WoD

 //partner wod, but chose to do it solo, cut the rounds in half

WARM
400m run
2x 
{
1 min row
10 bb good mornings
10 AirSquat
10 BackSquat 45#
5 kip swings
3 T2B
}

Deadlift and PowerClean drills

MAIN

A. For time
{
4 rounds of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
3 rounds of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
2 rounds of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
1 round of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
}
time: 17:28

2026-01-23 WoD

WARM
400m run
1 min row
5 front squat 45#
5 thruster 45#
2 spiderman
2 inchworm
10 cossack squat
5 scap pullups + 5 kip swing

MAIN

A. Strength cycle continues. 5x4 BackSquat at 70%, one set every 2 min
warm: 5x95, 5x135, 4x165
main: 5x4x185 (70% of 265)

B. "Fran" - 21-15-9 of
{
Thruster 95#
Pullups
}
8:55 - Not bad considering I was trying to go easy on shoulder and not push too hard

2026-01-22 WoD

WARM
400m run
std warmup (but only 1 round - got there super late)

MAIN
A. 5x4 OHPress at 65% - sets done as a 2min emom
warm: 5x45, 5x65
main: 5x4@80# (actually 72% of 110, but 5# heavier than last week)

B. For time - 2 rounds with 3min rest between rounds
{
21 cal row
70 SU (Rx was 50 DU)
15 cal row
70 SU (Rx was 50 DU)
9 cal row
70 SU (Rx was 50 DU)
}
times: 5:20, 5:17

2026-01-19 WoD

WARM
200m run
1 min Row
std warmup
clean drills

MAIN

A. work to a moderate PowerClean & FrontSquat, then do complex below, as 10min EMOM
{
2 PowerClean
2 FrontSquat
}
warm: 1x75, 1x95, 1x115, 1x135
main: 10x135

B. For time
{
25 shuttle runs (50 lengths of 25'!)
50 wallball 20#
50 V-ups
50 wallball 20#
25 shuttle runs (50 lengths of 25'!)
}
time: 18:47