2024-12-31 WoD

If calculations are right, this is workout 4000(!).

WARM
std warmup
clean drills
chinup & HSPU practice

A. 5 rounds, each on the 2 min mark
{
2 HangPowerClean
1 PushJerk
3 strict C2BChinup
}
95, 115, 135, 135, 155

B. 18 min AMRAP
{
3 StrictHSPU 
2 HangPowerClean 135#
3 Strict Chinup
}
15 rounds + 2 HSPU

2024-12-30 WoD

WARM
400m run
2 rounds
{
1 min row
6 box stepups
banded walks
30s bar hang
banded lat pulldowns
}

MAIN

A. 4 rounds, not for time
{
10 Goblet box stepup 24" 35#
10 seated leg raise
}

B. 3 rounds, each 5 min, no rest b/t
{
0.7mile airdyne (~2min)
18 goblet walking lunge 35#
ME T2B
}
sets 1,2,3: 30, 25, 25 = 80 total

2024-12-29 WoD

WARM
500m row
clean drills

MAIN

A. work to a moderate CJ (PowerClean, PushJerk)
5x75, 3x95, 3x115, 3x135, 2x155, 1x165 (clean only, failed jerk)

B. (superset w A) 1 Strict HSPU (6  rounds)

C. (superset w A) pullup practice (6 rounds)
2x3 strict pullup
2x3 strict C2B pullup
2x3 perfect pullup (slight kip to get belly to bar)

2024-12-28 WoD

WARM
2 min row
std warmup
clean drills

MAIN

A. 10 min AMRAP
{
ME wallball 20#
* every break: 
{
30 DU
10 pushup
}
}
80 reps in 7 sets. 6 breaks

5 min rest

B. 22min AMRAP. Was partner wod but I did it solo
{
3 BurpeeBarJump
3 PowerClean 115# (Rx was 95#)
3 FrontSquat 115# (Rx was 95#)
* at 0, 16min: 10cal Airdyne
* at 8 min: 2 block run
}
6-4-5 rounds. 15 rounds total

2024-12-27 WoD

WARM
3 rounds
{
1 min row
10 WYT's w crossover bands
10 banded good mornings
10 KBS 35#
4 spidermans
2 inchworms
}

MAIN

A. 4 rounds, not for time
{
1 Snatch Deadlift
1 Snatch HighPull
2 PowerSnatch

30s SU/DU
1 min row
}
65, 75, 85, 95 (added 1 PowerSnatch at 105#)

B. 20min AMRAP
{
300m row or .4mile airdyne (alternating - did 3 of each)
2 PowerSnatch 95#
7 PowerClean 95#
30 DU
}
5 rounds + 1 airdyne .4mile

2024-12-26 WoD

 //open gym today, but chose to do a 12-days-of-xmas variation

WARM
std warmup
500m row
few of each movement below

MAIN

A. "12 Days" variation
{
1 Strict HSPU
2 Thruster 95#
3 PushPress 95#
4 PowerClean 95#
5 burpee bar jump
6 KBS 53#
7 pullup
8 T2B
9 BoxJump 24"
10 Pushup
11 Deadlift 95#
12 OHLunge 45# plate
}
time: 33:55

2024-12-24 WoD

 //gym closed today, so got a short run in.

A. Run 4.01km; 20:30; 5:06 pace

(short due to knees acting up, but decent pace.

2024-12-23 WoD

WARM
400m run
2x
{
1 min row
10 90-90's
10 ATY's w bands
4 spiderman
}

MAIN

A. 4 rounds, increasing weight
{
1 OHPress
1 FrontSquat
1 thruster
1 kip swing
1 pullup
1 C2B pullup
}
45, 75, 86, 95#

B. For time. 1,2,3...10 of
{
Thruster 95#
C2B pullups (after the round of 4, went to regular pullup)
bar facing burpees
}
time: 18:51

2024-12-22 WoD

 A. Row 1000m
4:30

B. Work to a moderate heavy CJ (PowerClean, PushJerk)
5x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed first rep, cleaned second rep but failed jerk)

C. (Superset w B). HS work
1 Strict HSPU
1 HSHold ~10s

D. (Superset w B). Pullup work. 6 rounds
3 strict pullup
3 strict C2B pullup
3 strict C2B ring pullup
1 MU
2 MU (consecutive)
1 MU
 

2024-12-21

WARM

3 rounds (~10min)
{
250m row
10 box stepup
5 wallball
2 inchworm
5 hang power clean 45#
}

MAIN

A. Partner workout. Partner A does movements below, partner B does same movements in different order. Each finishes all reps of movement before trading off. 3 rounds for time. ~2min between rounds
{
20 wallball 20#
20 box stepup 24"
20 HangPowerClean 75#
250m row
}
times: 6:07, 6:13, 6:07

2024-12-20 WoD

WARM

400m run
2 rounds
{
1 min row
10 banded good mornings
10 banded OHPress
2 inchworm
20s SU
}

MAIN

A. pre-game - 5 rounds, each on 3min mark
{
30s DU
5 deadlifts, ascending weight
1 strict HSPU
}
95, 115, 135, 165, 185

B. For time, 15 min cap
{
90 DU
21 Deadlift 185#
15 HSPU (Rx was 21 hs walk, Rx+ was HSPU)
60 DU
15 Deadlift 185#
10 HSPU
30 DU
9 Deadlift 185#
5 HSPU
}
time: 12:45

2024-12-19 WoD

WARM

std warmup
2min airdyne

MAIN

A. four rounds, one every 6 min, rest remainder of time
{
2 block run
7 DB SplitJerk (left)
7 T2B
7 DB SplitJerk (right)
7 T2B
}
weights: 35, 40, 45, 50#. Rx was 50# all rounds

B. several minutes foam rolling

2024-12-18 Travel Workout

 //quick one due to time

A. 100 reps of each, segment ad-hoc
{
Pushup
AirSquat
}

2024-12-16 WoD

WARM
25 jumping jacks
10 pushpress 45#
5 box jumps
5 wallball
10 KBS 53#
10 SDHP 45#
5 K2E
5 jumping pullups
30s jump rope

MAIN

A. "Filthy Fifty". For time, 35 min cap
{
50 box jump 24"
50 Jumping pullups
50 American KBS 53#
50 Walking Lunges
50 Knee2Elbow
50 PushPress 75#
50 SDHP 75#
50 wallball 20#
50 DU * was supposed to be last movement but swapped as I was running out of time)
50 burpees (got 25 done before time cap) 
}
Hit timecap at 475 reps

2024-12-15 WoD

A. Row 1000m

B. PowerClean + PushJerk
5x75, 3x95, 3x115, 2x135

C. (Superset w A) HSPU
4x1 strict

D. (Superset w A) Pullup progression
3 strict, 3 strict C2B, 3 strict perfect pullup, 2 RingMU

E. 10 rounds, not for time (but moderate pace - ~18min)
{
3 PowerClean + PushJerk 135#
2 strict HSPU
1 RingMU (kipping)
}

2024-12-13 Travel Workout

 A. Run 4.75km; 26:45; 5:39 pace

2024-12-12 Travel Workout

A. Run 5 min (~1km)

B. BackSquat
10x75, 8x120, 6x165, 4x210, 2x255

C. Lat Pulldown
8x 90, 100, 110

D. DBSnatch,
3x5/side 40, 45, 50#

E. Preacher Curl
8x 40#, 55#, 70#

2024-12-11 Travel Workout

 A. 14, 13, 12...., 3, 2, 1 of
{
AirSquat
Pushup
Situp
}

2024-12-10 Travel Workout

//short run while in tokyo. Shorter than usual, but good place considering hills and traffic

 A. Run 3.66 km. 19:49, 5:25 pace.

2024-12-09 Travel Workout

//Quick jet-lagged hotel workout while in Tokyo

WARM

Stretching
1km run

MAIN

A. BackSquat (on smith machine)
5x45, 5x95, 5x135, 4x185, 3x225

B. Preacher Curls
8x40, 8x50, 8x60

C. Seated DBOHPress
8x2x25, 8x2x35, 8x2x45

D. DBRow
3x8/side, 35, 45, 55#

E. Lat pulldown
3x8 95, 115, 135#

F. 3xHSHold (1 of those on parallettes)

2024-12-08 WoD

 //gym was closed, went and did a session at BCF

WARM
1 mile Airdyne
std warmup

MAIN

A. 9x3 banded Backrack Squat
9x3x115# w red bands

B. 7x3 banded floor benchpress 
2x2x95, 4x2x75, 1x2x85

C. 7x2 banded Snatchgrip Deadlift
7x2x115#

2024-12-07 WoD

 //run while travelling - measured distance but pace was slow running with friends.

A. Run 10km

2024-12-06 WoD

  //run while travelling - measured distance but pace was slow running with friends.

A. Run 6km

2024-12-05 WoD

WARM

400m run
2 rounds
{
1 min row
6 DBSnatch 25#
2 inchworm
30s hang
5 pushup
}

MAIN

A. 4 rounds, not for time
{
12 DBBench 2x30#
10 skull crushers 1x30#
6 seated leg raise
7 kip swing to T2B
}

B. 20 min EMOM:
{
min 1: 30s ME DBSnatch 35# (Rx was 40#)
min 2: 30s ME T2B (Rx+. Rx was Knee-ups)
min 3: 30s ME Row for cals
min 4: Rest
}
R1: 10/12/8 = 30 reps
R2: 12/14/9 = 35 reps
R3: 12/13/8 = 33 reps
R4: 12/14/9 = 35 reps
R5: 13/14/10 = 37 reps
total: 170 reps

2024-12-04 WoD

WARM

400m run
2 rounds
{
10 banded good mornings
1 min Airdyne
10 banded OHPress
}

MAIN

A. 24 min EMOM4 (1 round every 4 min)
{
Down-n-back sled push, ascending (sled plus 45,60, 65, 80, 85, 100)
1 min ME strict HSPU. (I did, with abmat, 7,7,6,6,5,5)
30s slow march with front rack KB 2x35#
rest remainder of 4min
}

B. 200 DU for time, 4min cap
DNF. Got 165 reps

2024-12-03 WoD

WARM

400m run
2 rounds
{
1 min row
10 DB deep lunge (2x20#)
5 Goblet Squat 20#
10 kip swings
}

MAIN

A. BackSquat 5x5 at moderate-heavy
warm: 5x45, 5x95, 5x135
main: 1x5x165, 4x5x185

B. For time. 20 min cap
{
1000m row (sub for 5 block run)
50 BackSquat 135# (Rx was 95. I did in 2 sets - 27, 23 reps. 2 CJ's in there)
50 pullup
}
time: 17:50

2024-12-02 WoD

WARM

400m run
std warmup
clean drills

MAIN

A. 10 min EMOM
{
even: Ascending Power Cleans: 5x75, 5x95, 4x115, 3x135, 3x155
odd: Tempo RingDip 3s down, 1 sec up. 3/round
}

B. For time, 20 min cap
{
750m row
30 PowerClean 95#
20 RingDip (Rx+Option)
500m row
20 PowerClean 115#
15 RingDip (Rx+Option)
250m row
10 PowerClean 135#
10 RingDip (Rx+Option)
}
time: 18:50

2024-12-01 WoD

WARM
std warmup
500m row
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
{
5x75, 4x95, 3x115, 3x135, 3x155, 2x165 (failed jerk on 1st attempt)
}

B. (Superset w A) 
6x2 HSPU (strict)
also did a couple HSHolds

C. (Superset w A) pullup/mu work - 6 rounds:
5 strict pullup
4 strict C2B pullup
3 strict "perfect pullup"
3 strict "perfect pullup" on rings
1 RingMU
1 RingMU