2023-06-30 WoD

 Short run while in MTL.

A. Run 5.52km; 28:38; 5:11 pace

2023-06-29 WoD

WARM
10 story stair climb
1k

MAIN

A. 10,9,8...2,1 of
{
KBS 44@
GobletSquat44#
left KB PushPress 36#
right KB PushPress 36#
}

B. 5,4,3,2,1 of
{
cable benchpress 100#
chinup
}
 

2023-06-28 WoD

 //quick hotel workout.

A. 2k row: 7:45

B. 20-18-16.....4-2 (110 reps)
KBS 44#

2023-06-26 WoD

WARM
800m run
light stretching

MAIN

A. 3x8 lat pulldown 50#

B. Work to a heavy 1RM deadlift
10x45, 8x95, 6x135, 5x175, 4x225, 
3x255, 2x275, 1x295, 2x315 (got 1, failed 1)

C. 3x8/side DB row 50#

D. 3x8 tricep pullover 50#

E. 3x8 tricep extension

F. 3 HSHold

G. 5-4-3-2-1 strict chinup

2023-06-24 WoD

 A. Run 4.71km, 25:54, 5:24 pace

2023-06-23 WoD

 WARM

5 min stationary bike
std warmup

MAIN

A. BackSquat
95x10, 135x8, 185x6, 225x3, 225x3

B. Moderate PowerClean practice
warm: 5x45, 5x95, 3x135, 3x155, 2x165

C. 3 rounds
{
1 HSHold 20s
2 HSPU
5 strict chinup
} 

2023-06-21 WoD

WARM
400m run
std warmup

MAIN

A. 0:00: 1 mile run, for time.
6:25

Rest remainder till 10 min mark.

B. 10:00: max effort heavy object carry for ~6min
20 x 50' carry of 50# dball

C. 2min cumulative HSHold (against wall: 45, 30, 30, 15s)

D. 20:00: 1 mile run, for time.
6:45

2023-06-20 WOD

WARM
400m run
std warmup

MAIN

A. Strength. 5 rounds, not for time
{
10-8-6-4-2 benchpress (75, 95, 115, 135, 155#)
15 DU
10 banded KBS 35#
}

B. For time
{
200 DU
100 KBS 35#
50 pullup
}
time: 9:55 (did 40-20-10 for 2 rounds, then 6 rounds of 20-10-5)

2023-06-19 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy complex of:
{
1 HangPowerClean
1 Power Clean
2 Front Squat
}
75, 95, 115, 135, 155, 165 (2 Hang Clean)

B. (superset w above)
6x3/leg Alternating Single HangingLegRaise

C. 7 rounds for time
{
1 Clean, into
5 Front Squat 95#
6 T2B
7 BurpeeBarJump
}
time: 9:54

2023-06-18 Sunday Run

 A. Run 11.68 km; 1:05:03, 5:34 pace 

(was a bit faster than that, but stopped so my running partner could take a bathroom break. so maybe 5:20-ish pace?)

2023-06-17 WoD

WARM
400m run
std warmup
2 rounds
{
10 DBFrontSquat 2x20#
8 wallball
5 pullup
10 situp
}

MAIN

A. 30 min AMRAP. Partner workout - split work as desired
{
1 block run (together)
50 wallball 20# (15+10 each)
50 abmat situp (25 each)
50 DBFrontSquat (2x35#, 10+10+5 each - Rx was 2x50#)
50 pullup (10+10+5 each)
1 block farmer carry (together) (2x35# each - Rx was 2x53#)
}
Score: 2 rounds + run + 110 (wallball, situps, 5 squats each)
= 260 reps individually

2023-06-16 WoD

WARM
400m run
std warmup
2 rounds
{
20 banded good mornings
10 box stepup
10 scap pulls
15s bar hang
}

MAIN

A. Strength. 4-5 rounds, not for time
{
3 Deadlift, increasing weight (I worked up to a heavy single, so last few were outside the 5 rounds)
5x95, 5x135, 5x185, 4x225, 3x245, 2x275, 1x305
3 box jumps 24"
3 burpee pullup
}

B. 5 rounds for time
{
10 deadlift 185# (Rx was 225)
10 box jump 24"
2 burpee pullup
3 burpee chinup
} 
time: 12:00

2023-06-15 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
10/side pallof press
20 gorilla rows
10s KB OH Carry 35#
10s KB Front Rack Carry 35#
10s KB Farmer Carry 35#
}

B. 20min emom
{
min 1. 12 cal row
min 2. 45s 50# Dball carry (2 rounds) or 50# OHDBCarry (2 rounds0
min 3. 15 pushups
min 4. rest
}

2023-06-14 WoD

WARM
400m run
std warmup
OHPress & Jerk drills

MAIN

A. Work to a heavy 3 rep push press, then a heavy 1-rep push jerk
PushPress: 3x75, 3x95, 3x115, 3x135

PushJerk: 1x135, 1x155, 1x165, 1x175(failed)

B. (Superset w A)
6x4 pistols

C. 18 min AMRAP
{
2 block run
12 alternating pistols
1 PowerClean 135#
3 PushJerk 135#
1 PowerClean 135#
3 PushJerk 135# (rx was 7 pushjerk)
}
4 rounds + 1 run

2023-06-13 WoD

WARM
400m run
std warmup
2 rounds
{
10 goblet squat 26#
10 KBS 26#
10 KB deadlift 26#
}

MAIN

A. 4 rounds, not for time
{
12 Barbell glute bridge 95#
10 hanging twisting knee raise
20 DU
}

B. For time: 50-40-30-20-10
{
Situp
DU
American KBS 35# (Rx was 53#)
}
time: 14:30

2023-06-12 WoD

WARM
400m run
2 block run
std warmup
squat clean drills

MAIN

A. Strength. Work to a heavy Squat Clean
3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) 5 rounds, not for time
{
3 strict pullups
3 strict HSPU
}

C. 12 min AMRAP
{
4 strict HSPU (Rx was DB press, Rx+ was 5 sHSPU)
3 Hang Squat Clean 135# (Rx was 155#)
5 Strict pullups
}
6 rounds even

2023-06-11 Sunday Run

A. Run 11.95km; 1:04:51; 5:26

2023-06-10 WoD

WARM
2 block run
std warmup
2 rounds
{
10 jumping squats
10 lunges
5 pullups
}
Clean drills

MAIN

A. Partner workout. 3 rounds for time.
{
1 block farmer carry (2x35#) OR 2 block run (I did 2 carries, 1 run)
30 HangPowerClean+PushJerk 95# (3x5 each)
40 Goblet box stepup (did 1x35#, 2x10 each)
30 pullups or strict chinups (did 1x5 strict chinup, 2x5 pullup)
}
time: 24:45

2023-06-09 WoD

WARM
400m run
2 rounds
{
1 min row
10 KBS 26#
10 Goblet Squat 26#
10 banded OH Press
10 banded good mornings
}

MAIN

A. 10 min emom
{
Odd: 8 Banded KB Swing 35#
Even: 3-4 SLOW pushups (10s per)
}

B. 21 min AMRAP
{
~1 mile run buy-in
21 Alternating OA KBS 35# (Rx was 53#)
15 Wallball 20#
9 Burpees
}
score: 5 rounds + 33 reps

2023-06-08 WoD

 //back after several days off w biz travel.

WARM

400m run
std warmup

MAIN

A. Set 1RM Front Squat
{
5x45, 5x95, 5x135, 4x165, 3x185, 2x205
1x235(failed)
1x227 PR! (last PR set 225, 9 1/2 years ago!)
}

B. 4 rounds, each a 4 min AMRAP
{
1 long block run buy-in
{
5 T2B
7 PushPress 95#
35 DU
}
}
reps: 2+5, 2+5, 2, 2

2023-06-04 Sunday run

 A. Run 13.93km; 1:15:40; 5:26 pace

2023-06-03 WoD

WARM
3 block run
std warmup
clean & squat drills
several each of movements below

MAIN

A. Partner workout. Split movements as needed, run together. For time:
{
3 block run
50 Front Rack Lunge 95# (10-10-5 each)
40 Push Jerk 95# (10-10 each)
30 PowerClean 95# (5-5-5 each)
20 Front squat 95# (10-10 each)
10 Thruster 95# (5 each)
1 block run
10 Thruster 95# (5 each)
20 Front squat 95# (10-10 each)
30 PowerClean 95# (5-5-5 each)
40 Push Jerk 95# (10-10 each)
50 Front Rack Lunge 95# (10-10-5 each)
3 block run
}
time: 22:38

2023-06-02 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 4 rounds, not for time, increasing weight as desired
{
2 Hang Power Snatch
1 Power Snatch
1 OH Squat
*1 block run ever other rounds
}
45, 75, 75, 95(no OHS on last round

B. 5 rounds for time
{
2 block run
6 PowerClean 95#
9 Front Squat 95#
12 burpees
}
Time: ~14min? forgot to write it down

2023-06-01 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds EMOM
{
1: 10/side ring row (single arm)
2: 30s static ring hold
3: 10 banded fly + 10 banded bench
4: 50' walking lunge
}

B. 8min amrap
{
8 strict DB press 2x35#
12 towel row 1x35#kb
}

C. Front Squat deload week:
{
min 0: 5 reps 95# (40%)
min 2: 5 reps 115# (50%)
min 4: 5 reps 1355# (60%)
min 6: 5 reps 115# (50%)
min 8: 5 reps 95# (40%)
}

D. 8 min AMRAP
{
3 wall walks (Rx was 4)
9 box jump 24" (Rx was 30")
}
8 rounds, but went 15s over
}