2024-01-31 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
1 RingDip
10s static ring hold
30s max effort DBBenchpress, increasing weight
6 DB Hang Power Clean (at increasing weights same as bench)
}
20x25#, 18x30#, 14x35#, 12x40#

B. For time:
{
30 box jump 24" buy-in

21-15-9
{
DB HangPowerClean 2x35#
pushup
}

30 cal Row cash-out
}
time: 7:47

2024-01-29 WoD

WARM
400m run
2 rounds
{
1 min row
1 min inchworm
10 banded rows
10 banded pulldowns
5 RDL 45# bar
}

Deadlift warmup
5x95, 5x135, 5x185, 4x215

MAIN

A. 5 rounds for time
{
2 block run
9 deadlift 185#
11 pullup
}
time: 17:42

B. 2 rounds for quality
{
10 banded lat pulldowns
10 bodyweight bulgarian squats
}

2024-01-27 WoD

WARM
400m run
std warmup

MAIN

A. 25min amrap. Partner workout - split reps as desired. Draw a card at end of each round, do that movement as noted.
{
4 HSPU (2 each)
21 PowerClean 95# (6+5 each)
44 BoxStepUp 20# medball (partner holds a medball while waiting)
* card draw
}
*card draw - we got one of each suit:
- 2 block run together
- 30 partner burpees
- 25 cal Airdyne - partner does bar hang while other works
- 30 cal row - partner does wall sit while other works

4 rounds even

2024-01-26 WoD

WARM
400m run
2 rounds
{
1 min row
1 min spidermans
5 shoulder swimmers
10 flutter kicks
10 ring rows
}

MAIN

A. 50*40*30*20*10*
{
Ab-mat situps
wallball 20#
* = 8 chinups
}

19:05

B. 2 rounds
{
1 min foam roll left quad
25 banded bicep curl
1 min foam roll right quad
25 banded bicep curl
}

2024-01-25 WoD

WARM
400m run
std warmup

MAIN

A. find a heavy 5-rep benchpress
5x45, 5x95, 5x115, 5x135, 4x155

B. (superset w A) 5 rounds
{
3 box jumps
10 DB row (2x 25,30,35,40,40)
}

C. For reps (in [])
{
 2 min:
{
21 box jump over 20"
remaining time, max effort DB Bench 2x35# (Rx was 50#)[20 reps]
}
2 min rest
1:30 min:
{
15 box jump over
remaining time, max effort DB Bench 2x35# (Rx was 50#)[15 reps]
}
1:30 min rest
1 min:
{
9 box jump over
remaining time, max effort DB Bench 2x35# (Rx was 50#)[15 reps]
}
1 min rest
total: 50 reps

Immediately into...

D. Same rep scheme as above, but 21/15/9 pushups, and ME box jumps 24"  
15, 15, 12 = 42 reps

2024-01-24 WoD

WARM
400m run
std warmup
deadlift warmup, build to heavy triple for part A
8x95, 6x135, 4x185, 3x225, 3x245

MAIN

A. 20min EMOM
{
min 1-6: 3 deadlift 245#
min 7: rest
min 8-13: 10 shuttle runs (Rx was 11, which I did for the first min)
min 14: rest
min 15-20: 200m row (Rx was 250m row)
}

2024-01-23 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
5,4,3,2,1 Front Squat (increasing weight, SquatClean first rep). 75,95,115,135,155
5,4,3,2,1 Pullup (5 singles, 2x2, 3 strict, 2 x 14# weighted, 1 x 20# weighted)
}

B. For time:
{
3 rounds:
{
4 Front Squat 95#
5 pullups
}
2 rounds:
{
8 Front Squat 115#
7 pullups
}
1 round:
{
9 Front Squat 135#
12 pullups
}
}
time: 7:15

2024-01-22 WoD

WARM
400m run
2 rounds
{
3 inchworm
1 min AirDyne
banded shoulder work
}
OHPress drills

MAIN

A. 6 rounds, not for time
{
work to a heavy Strict OHPress:
5x65, 4x75, 3x85, 3x95, 2x105, 1x115
5 KBS 53#
10 SU with Cross-over practice (got a couple of them)
}

B. 15 min AMRAP
{
10 S2O (Pushpress, Pushjerk)  95# (Rx was 115)
20 KBS 53#
60 SU (Rx was 40 x-over)
}
6 rounds + 5 S20

2024-01-21 WoD

 //light sunday workout

WARM
light stretching
clean drills
500m row

MAIN

A. Work to a heavy CJ
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 2x165

B. (Superset w A)
6x1 10s HSHold

C. 5 tuck front lever hold (pretty short - 5s or less

2024-01-20 WoD

WARM
std warmup

MAIN

A. (was a partner wod, but did it solo, as written below) 25min AMRAP
{
12 PowerClean 95#
12 Front Squat 95#
12 PushJerk 95#

At minutes 5,10,15,20, stop and do 12 burpees
}
6 rounds total, plus 6 PC's.

2024-01-19 WoD

WARM

3 rounds
{
1 min row
5 Front Squat 45#
10 ring row
20 flutter kicks
3 spidermans/side
}

MAIN

A. 5 rounds, each on the 3 min mark
{
10/8/6/4/2 Front Squat (1st rep, SquatClean) 75/95/115/135/155
5 strict chinups
5 seated leg raise
}

B. Death by...
{
T2B
HangSquatClean 135#
}
got through 1,2,3,4, failed on round 5 (5 T2B, 3 HSC)

2024-01-18 WoD

WARM

3 rounds
{
1 min row
10 benchpress 45#
3 inchworm
20 walking lunge
}

MAIN

A. 5 rounds, not for time
{
5 benchpress
(95, 95, 115, 115, 135)
30'x2 down-n-back carry (L - 35# KB OH Carry, R - 35#kb front rack carry, then switch)
}

B. 21min round for quality
{
400m row
30' sled push 25' plate
10 DB Bench 35#
30s plank hold
2 Strict HSPU
}
4 rounds + 1 round with a 200m row (so just shy of 5)

2024-01-16 WoD

 super quick hotel workout.

A. 10,9,8...1 Pushups

Superset with

B. 10x10 AirSquat

2024-01-14 WoD

 //sunday open gym
WARM
400m run
500m row
clean drills

MAIN

A. work to a heavy SquatClean & PushJerk CJ
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 3x165, 2x175 (failed jerk)

B. (superset w A)
5xHSHold

C. 10x3 strict chinup

2024-01-12 WoD

WARM
400m run
std warmup
deadlift drills
2x1min row

MAIN

A. 15 min
{
work to a heavy deadlift
5x95, 5x135, 5x185, 4x225, 3x245, 2x265, 2x285, 1x300
3 box jumps
3 pushups (slow)
}

B. 20 rounds for time
{
5 pushups
3 box jumps 24"
1 deadlift 225#
}
11:19 Rx

2024-01-11 WoD

 WARM
std warmup

MAIN

A. 5 rounds, not for time
{
8 bent over BBRow 95#
25 abmat situps
into 1 hollowhold
}


B. 15 min AMRAP
{
50' farmer carry 2x53#
50' DB OHCarry 2x35#
50' Sledpush (lightish)
}
10 rounds

2024-01-09 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds, each on the 3 min mark
{
min 1:
{
PowerClean
FrontSquat
SquatClean
PushJerk
}
min 2: 30 DU
min 3: rest/change weights
}
95, 115, 135, 155, 165

B. 12 min AMRAP
{
36 DU
6 thruster 95# (Rx was 105#)
}
7 rounds + 36 DU

2024-01-08 WoD

WARM
400m run
2 rounds
{
spidermans
1 min row
banded walks
banded pulldowns
}
DBSnatch drills

MAIN

A. Strength - 4 rounds, not for time
{
3 strict pullups
5/side DB bulgarian split squat 1x35#
}

B. 3 rounds for time
{
40 Alt DBSnatch 30# (Rx was 50#)
20 pullups
}
12:04

2024-01-07 WoD

 //Sunday workout

WARM
1000m row
stretching
clean drills

MAIN

A. work to a heavy PowerClean + PushJerk CJ
5x45, 4x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed 1 of the jerks), 1x175

B. (superset w above)
8x1 HSHold

C. 1-2-3-2-1
{
2 pistols
1 strict chinup
}

2024-01-06 WoD

WARM
400m run
std warmup
several of movements below

MAIN

A. Work to a heavy Deadlift
5x95, 5x135, 4x185, 3x225, 3x265, 2x285, 1x305, 1x325(failed)

B. Partner workout. 30min AMRAP. Do 3000m row broken up as desired, within the movements below
each partner does 2,4,6,8,10 of
{
Box Jump Over 24"
pushup
air squat
deadlift 185# (Rx was 225)
*after the set of 10, both partners do 10 burpees together
}
We did a full round, then 500x2 row. Then another full round, then *almost* finished the 4x500 row.

2024-01-05 WoD

WARM
400m run
std warmup
front squat warmup (5x45, 5x75, 5x95)
T2B drills/warmup

MAIN

A. For time:
{
100 DU
21 Front Squat 95#
21 T2B
50 DU
15 Front Squat 95#
15 T2B
25 DU
9 Front Squat 95#
9 T2B
}
time: 8:53

2024-01-04 WoD

WARM
400m run
2 rounds
{
1 min row
25' farmer carry 1x53# KB
5 strict OH Press 45#
3 inchworm
}

MAIN

A. 3000 m row (!)
13:25 (didn't push the pace too much. Just a grind)

B. Work to a heavy PowerClean + PushJerk (instructions were just for jerk, but I dropped between reps and had to clean from the floor, so)
5x45, 5x95, 4x115, 3x135, 3x155, 2x165, 1x175

C. 10 down & back 50' carry:
- one hand farmer carry 53#
- other hand OHCarry with 35# DB

2023-01-03 WoD

WARM
400m run
std warmup
2 min row
clean drills
PowerClean: 5x95, 4x115, 3x135, 2x155

MAIN

A. 6 rounds, every 5 min mark for 30 min
{
1 block run
5 PowerClean 155#
8 Burpee Bar Jump (Rx was 10)
1 down-back sled push w 25# on sled (Rx was 70#)
}

2023-01-02 WoD

WARM

400m run

1min row
10 goblet squat
10 cossack squat
1 min row
10 scap pullups
2 wall walk
1 min row
10 box stepup

MAIN

A. 5 rounds, not for time
{
Back squat - 5-5-3-3-1 with increasing weight
-warm: 10x45, 5x95
-main: 5x135, 5x165, 3x185, 3x205, 1x225
8 DB Benchpress 2x30#
}

B. 12min AMRAP
500m row buy-in
{
10 Goblet Stepup 24" 35# (Rx was 50#)
7 pullup
4 Strict HSPU (Rx+. Rx was 2 wallwalk)
}
5 rounds even

2024-01-01 WoD

 //Gym was closed, so went for a short hike with Alisa and her friend, before splitting off for a longer trail run home.

A. Hike 5km

B. Run 8.2km; 49:26, 6:02 pace