2023-11-30 WoD

 //cut workout short in order to make it to a 7am dentist apt.

WARM
std warmup
2 min row

MAIN

A. work to a heavy DL, do 7x1 (or some of those as heavy working sets)
5x95, 4x135, 3x175, 2x225, 2x255, 1x275, 1x295, 1x305 (failed)

2023-11-29 WoD

WARM
400m run
std warmup
1 min row

MAIN

A. 12 min amrap
{
10 box jump over 20" (Rx was 24")
15 T2B
20 alt DB Snatch 35# (Rx was 50#)
}
4 rounds + 5 Box Jump 

B. not for time. break up as needed (I did each 100 consecutively before moving to next movement)
{
100 banded good mornings (green band)
100 banded face pulls (black band)
100 banded pullaparts (black band)
added another 25 banded good mornings with the purple banded (thickest one)
}

2023-11-27 WoD

WARM
400m run
2 rounds
{
1 min row
10 banded pull-aparts
10 banded OH Press
1 min spidermans
}

Clean & jerk drills

MAIN

A. 12 min emom
{
min 1: 1 PowerClean + 2 Push Jerk with 3sec pause in the catch
min 2: 20 DU
min 3: rest/change weights
}
95, 115, 135, 155

B. 7 rounds for time
{
3 Clean & Jerk 135#
50 DU
}
time: 12:08

2023-11-26 WoD

WARM
400m run
500m row

MAIN

A. Work to a heavy PowerClean + PushJerk
5x45, 5x75, 4x115, 3x135, 3x155, 2x165, 1x175(fail)

B. (superset w above) 6 rounds
{
1 Strict HSPU
1 HSHold (got one for prob 20s!)
}

C. 3x10s TuckFrontLever

2023-11-25 WoD

 Gym closed today, so did a run instead. App didn't go on when I set out, so this was closer to 10k than what's shown below.

A. Run 8.25km; 49:51; 6:02 pace

2023-11-23 WoD

 //Thanksgiving workout. Did a '12 days' format chipper

WARM
400m run
300m row
std warmup
several of each of movements below

MAIN

A. 12 days of thanksgiving. Done like the song. 1; then 2,1; then 3,2,1 until 12,11.....2,1. 40 min cap
{
1 SquatCleanThruster 135#
2 Strict Chinup
3 Box Jump
4 Barbell Lunge 135# (scaled to 2DB in last couple sets)
5 DBOHPress 2x35#
6 Deadlift 135#
7 T2B
8 pullups (Rx was ring rows, I scaled up)
9 KBS 53#
10 burpees
11 Front Squat 135# (2 sets of this, did 5 FS, then did remaining 6 as a KB Gobletsquat)
12 cal row or 1 long block run (I did the latter)
}
time: 40:35

2023-11-22 WoD

WARM
400m run
300m row
std warmup

MAIN

A. 10-8-6-4-2 Front Squat
warm: 5x95, 5x115, 5x135
main: 10x135, 8x155, 5x175, 3,195, 1x215 (scaled reps down on last 3 of those)

B. 5x3 Hanging Leg Raise

C. 21-15-9-15-21. 16 min time cap
{
Row for cals
FrontRackLunge 95#
T2B
} 
Hit time cap 20 cal row into last set of 21, so:
(21+15+9+15)*3 + 20 = 200 reps

2023-11-21 WoD

WARM
400m run
3 rounds
{
10 banded good mornings
10 KBS 26#
5/side KBS OHPress 26#
10 banded pull-aparts
}

3 rounds
{
5 Deadlift
4 Hang Power Clean
3 PushPress
}
75#, 75#, 95#

MAIN

A. 5 rounds for time. Every time you break, 1 block run
{
12 Deadlift 95#
9 Hang Power Clean 95#
6 PushJerk 95#
}
8:22. Only one break/run, but I'd misunderstood that if we broke between rounds more than 5-10s, that should also constitute a break, so I should have done 3-4 more runs than that.

//I added

B. 3 HSHold

C. Shoulder rehab exercises

C.

2023-11-20 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 4 rounds, not for time
{
6 elevated heel Goblet Squat 3223 tempo 35#
30s ME barbell curl 45# (limited it to about 10/round)
}

B. For time, 20 min cap
{
10 burpee box jump 24"
12 Strict HSPU (Rx was 20 - I scaled since I did a bunch yesterday)
30 pullups
40 goblet squat 35# (rx was 53#)
100 DU
40 goblet squat 35# (rx was 53#)
30 pullups
12 Strict HSPU (Rx was 20 - I scaled since I did a bunch yesterday)
10 burpee box jump 24"
}
time: 17:35

2023-11-19 WoD

WARM
light stretching
1000m row

MAIN

A. Work to a heavy SquatClean + PushJerk
5x75, 4x95, 3x115, 3x135, 3x155, 2x165, 1x175(failed)

B. (Superset w A) Deficit Strict HSPU
3x0", 3x2", 3x3", 2x4", 2x5", 1x5", 

C. Shoulder work. 3x8/side of
{
lateral shoulder raise w 5# plate
bent over reverse fly w 2x10# DB
bent over forward shoulder raise 5#
seated DB shoulder rotation
}

D. 3x3 Ring Pullup

2023-11-18 WoD

WARM
std warmup

MAIN

A. 9min EMOM
{
6 KBS 26#
6 goblet squat 26#
6 pushups
}

B. (was a partner workout, but split reps in half and did it solo, as shown below). 6 rounds for time. 30 min cap
{
18 KBS 53#
18 burpees
18 Goblet squat 35# (Rx was 53)
18 pullup
}
hit the cap at 5 rounds + 34 reps
5 rounds x 4 movements x 18 reps + 34 reps = 394 reps

2023-11-17 WoD

WARM
400m run
2 rounds
{
1 block run
5 OHPress 45#
10 GoodMorning 45#
10 glute bridge
4 inchworm
10 flutter kicks
}

MAIN

A. 4-5 rounds, not for time
{
3 Box Jump 24"
5 Hanging Leg Raise
3 PowerClean & PushJerk
}
95, 115, 135, 155

B. 22min amrap
{
1600m row buyin (5min-ish)
50 T2B (Rx was v-ups)
40 BoxJumpOver 24" 
20 PowerClean & Jerks 135#*
10 PowerClean only135# *
}
* Called for 30 PC, then 20 Jerks. I just combined 20 since I was doing singles, then did the remaining time.
Score: 1 full round + 5 T2B

2023-11-16 WoD

WARM
400m run
2 min Airdyne
3 rounds
{
8 KB Goblet squat 26#
8 KBS 26#
8 KB GoodMorning 26#
10 band pullapart
}

MAIN

A. 4 rounds, not for time
{
8 Inclined DB Benchpress (2x25, 2x30, 2x35, 2x40)
8 bent over DB Row (2x30, 2x35, 2x40, 2x45)
}

B. 3 rounds, not for time
{
2x25' sled push (2x45#)
2 block run
2min rest
}

C. 4 rounds, not for time
{
8 DB Curl w 3s negative 2x25#
16 plank KB pull-through 35#
}

2023-11-15 WoD

 //was going to run but slept in a bit - same quick workout as yesterday

A. 10,9,8...3,2,1 of
{
Air squat
situp
Pushup
}

2023-11-14 WoD

 //very quick hotel workout as I had to get to office early.

A. 10,9,8....3,2,1 of
{
AirSquat
Pushup
Situp
}

2023-11-12 WoD

 //gym closed for reno, so went for a run.

A. Run 7.99km, 45:12, 5:40 pace

(slower than I'd like, but not bad consider how little I've been running lately)

2023-11-11 WoD

WARM

500m row
std warmup
clean & deadlift drills

MAIN

A. work to a heavy version of this complex
{
1 Deadlift
1 Hang Power Clean
1 PushJerk
}
1x95, 2x115, 2x135, 2x155, 1x165, 1x175

B. Partner workout. 28min AMRAP. 1 partner does first triplet while other partner does second triplet. Swap with both partners finished.
{
B1.
{
5 pullup
10 pushup
15 AirSquat
300m row
}
B2.
{
12 Deadlift 95#
9 HangPowerClean 95#
6 PushPress/PushJerk 95#
}
} 
6 round even

2023-11-08 WoD

 Quick hotel workout as I didn't have time for much else

A. 10,9,8....2,1 of
{
Air Squat
Pushup
Situp
}

2023-11-06 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
Back Squat 8-10 reps, heavy-ish
  warm: 5x45, 5x95, 5x135
  main: 5x8x165
DB BenchPress 7-10 reps, heavy-ish
  warm: 5x20, 5x25, 5x30
  main: 5x8x30's
}

B. For time
{
50 DB Lunge (suitcase hold), 2x25# (Rx was 2x50#)
40 burpees
30 DB Lunge 2x25
20 burpees
10 DB Lunge 2x25
}
Time: 7:19

C.3xHSHold 5-10s

2023-11-03 WoD

 Travelling, did a short run

A. Run 5km, pace 5:30-ish

2023-11-02 WoD

WARM
400m run
std warmup

MAIN

A. 10 min, AMRAP of BackSquats at 70-80%, but sets of 2, rerack b/t, rest as needed.
{
warm: 2x5x95, 5x135, 4x165
main: 19x2x185#
}

B. 10 min AMRAP, Benchpress, same format as above. Kept it light due to shoulder issue
{
warm: 5x45, 5x75, 3x95
main: 20x2x95#
}

2023-11-01 WoD

WARM
400m run
std warmup
Clean & Jerk drills

MAIN

A. 10 min EMOM
{
1-3 PowerClean + Push Jerk
}
3x75, 3x95, 3x95, 3x115, 3x115, 3x135, 2x135, 2x135, 2x155

B. 3 rounds for time
{
10 CJ 95#
15 T2B
}
time: 5:30