2025-01-31 Skiing

 Full day of snowboarding - 9 to 4!

2025-01-29 WoD

WARM
400m run
2 rounds
{
10 tempo goblet squat 35#
10 one-arm-elevated pushup
10 cossack squat
}
tabata hollowhold

MAIN

A. 18 min AMRAP
{
2 block run
10* T2B (Rx+, Rx was v-ups)
10* burpees
10* wallball 20#
* Add 2 reps with every round
}
3 full rounds (10,12,14) + 2 block run + 16 T2B + 2 burpees

B. Couch stretch + pigeon stretch for several minutes.

2025-01-28 WoD

WARM
400m run
2 rounds
{
1 min row
20s bar hang
1 strict pullup
banded lat pulldowns
5 goblet squat 35#
2 spiderman
}
clean drills

MAIN

A. 12 min emom (4 rounds, 3 min each)
{
min 1: 15s max effort strict pullups
min 2: Clean complex
{
HighHangSquatClean
HangSquatClean
SquatClean
}
min 3: rest
}
pullups: 7,7,8,8
clean complex: warm: 95, 115. main: 4 rounds at 135#

B. 3 rounds, each for time
{
500m row
5 strict HSPU (Rx was 3 wall-walk; Rx+ was 7 HSPU)
9 pullup (did all unbroken, kipping)
12 HangPowerClean 95# (Rx was 15 reps at 75#, Rx+ was 15 reps at 95#)
rest 2min before next round
}
times: 3:10, 3:15, 3:18

2025-01-27 WoD

WARM
400m run
10 benchpress 45#
10 banded good mornings
10 banded rows
10 deadlift 45#

MAIN

A. 10-8-6-4-2 Deadlift w ascending weight
warm: 10x95, 8x135
main: 10x165, 8x185, 6x225, 4x255, 2x275

B. 10-8-6-4-2, Benchpress w ascending weight (Superset w A)
10x95, 8x115, 6x135, 4x155, 2x175 (heaviest I've benched since a comp in fall of '23)

C. 14 min AMRAP
{
1 block run
5 RingDip (Rx+, Rx was 10 HRPushup)
8 Deadlift 185# (Rx was 10 reps)
5 RingDip (Rx+, Rx was 10 HRPushup)
}
5 rounds even

2025-01-26 WoD

WARM
500m row
clean drills
bar hang

MAIN

A. Work to a moderate heavy PowerClean + PushJerk
4x75, 4x95, 3x115, 3x135, 3x155, 1x165(failed), 1x155

B. (Superset w A), one each of these per round
{
3 strict pullup
3 strict C2B pullup
3 strict Perfect Pullup
1 RingMU
1 RingMU
1 RingMU
}

C. (Superset w A, B)
6x 1 :HSHold ~10s

2025-01-25 WoD

WARM
3x250m row
std warmup between
several of movements below

MAIN

A. Parter WoD. 22min AMRAP
{
60 Burpee Box Jump Over 24" (30 each, alternating)
3 block run (together)
60 KB SDHP 35# (syncro, 60 each, Rx was 53#)
3 block run (together)
60 KB Goblet Lunge 35# (syncro, 60 each, Rx was 53#)
3 block run (together)
}
1 round + 8 Burpee Box Jump Over (4 each)

2025-01-24 WoD

WARM
400m run
clean drills
inchworms
lunges
ring rows

MAIN

A. 4 rounds, not for time
{
1 tall squat clean
1 hang squat clean
1 squat clean
}
75, 95, 115, 135, 135, 135

B. (superset w A) 4 rounds, not for time
{
3 strict weighted pullups
}
20#, 25#, 30#, 35#

C. 4 rounds for time
{
6 FrontSquat 135# (Rx was 155)
10 strict pullups
}
6:25

2025-01-23 WoD

WARM
400m run
2 rounds
{
1 min row
10 benchpress 45#
6 archer stretch
2 inchworm
20s hollow hold
}

MAIN

A. 5x5 benchpress. same weight across all sets
warm: 5x95, 5x115
main: 5x5 x 135#

B. (Superset w A) 5x5 Seated Leg Raise

C. For time. 25-20-15-10-5 of
{
T2B
Pushup
}
8:56

2024-01-22 WoD

WARM

400m run
3x
{
1 min row
2 inchworm
10 leg swings
10 monster walks
10 glute bridge
10 barbell good mornings
}

MAIN

A. Work to a heavy 3-rep deadlift. ~2min rest b/t working sets
8x95, 6x135, 4x185
3x215, 3x235, 3x255, 2x275, 1x295

B. 5x1min max effort row for cals. 2 min rest b/t
18, 19, 20, 20, 23

2024-01-21 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
10 90-90's
3 pullup w slow negative
5 GobletSquat 26#
}

MAIN

A. 12 min emom
{
min 1: 4 strict C2B pullup
min 2: Clean complex:
{
High Clean
PowerClean 
SquatClean 
} 135#, 115#, 115#, 115#
min 3: rest
}

B. 10 min AMRAP
{
4 C2B Pullup
5 HangPowerClean 135#
6 Burpee bar jump
}
5 rounds + 4 pullups + 1 powerclean
}

2024-01-20 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
10 band pullaparts
10 banded OHPress
10 cossack squats
20 DU
}

MAIN

A. 4 rounds, not for time
{
4 DBThruster, increasing weight per round
30s DU practice
}
25, 30, 35, 40# (x2)

B. For time
{
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
100 DU
}
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
500m row
}
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
0.7mile Airdyne
}
}
time: 25:25

2025-01-19 WoD

WARM
500m row
clean drills

MAIN

A. Work to a heavy PowerClean + Push Jerk CJ
{
4x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed 1 lift, made 2nd clean but failed jerk)
}

B. (Superset w A)
4x3 C2B pullups
several strict MU attempts - all failed

2025-01-18 WoD

 //partner wod but did it solo and cut reps in half

WARM
500m row
2 block run
std warmup
several of movements below

MAIN

A. For time, 10 min cap
{
40 wallball 20#
40 FrontSquat 95#
3 block run
}
time: 8:40
rest 1:20 to 10 min mark then...

B. For time, 10 min cap
{
40 PowerClean 95#
40 burpee bar jump
2 block run
}
finished 80 reps at the time cap. Didn't run

C. For time, 10 min cap
{
40 pullups
40 T2B
1 block run
}
time: 9:30

2025-01-17 WoD

WARM
400m run
2x
{
1 min row
10 ring row
10 lunges
20s flutterkicks
2 spiderman
}

MAIN

A. 4 rounds, not for time
{
16 gorilla row 2x26#kb
10 backrack lunge 95#
3 strict pullups
}

B. 3 rounds for time
{
2 block run
12 pullups (12, 8/4, 7/5)
18 box stepup 24"
}
11:36

2025-01-16 WoD

WARM
400m run
2x
{
1 min row
10 banded good mornings
10 band pull-aparts
10 clean deadlift 45#, 95#
2 inchworm
5 pushup
}

MAIN

A. 5 rounds, not for time
{
5 Clean Deadlift
10s Static Ring Hold
}
135#, 155#, 175#, 195#, 215#

B. 500m row buyin, then 21-15-9 of:
{
Deadlift 185# (rx was 225#)
RingDip
}
Time: 10:21

2025-01-15 WoD

WARM
300m row
std warmup
tabata
{
4 rounds jump rope
4 rounds hollow hold
}
10 oh press 45#

MAIN

A. For time
{
2000m row buy-in (was slow today - ~9min)

50 DU
50 situp
10 OHPress 65# (Rx was 75#)

40 DU
40 situp
10 OHPress 65# (Rx was 75#)

30 DU
30 situp
10 OHPress 65# (Rx was 75#)

20 DU
20 situp
10 OHPress 65# (Rx was 75#)

10 DU
10 situp
10 OHPress 65# (Rx was 75#)
}
time: 19:18
So basically "Annie" with OH presses added and a run/row buy-in. Row was slower than it should have been (should be sub-8 at least), but given that my Annie PR is 6:10, I did almost the same pace with the OHpresses added in.

2025-01-14 WoD

WARM
400m run

2x
{
1 min row
2 spidermans
10 banded lat pulldowns
10 banded rows
5 goblet squat 26#
}

clean drills

MAIN

(A, B, start of a 6 week cycle)

A. Work to a 1RM SquatClean
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 2x165 (failed first, caught second but not full squat (powerclean))
155# was my max

B. (superset w A).
{
5x2 strict pullup
max rep strict pullups in 1 min: 17 (5,3,2,2,2,1,1,1)
}

C. 3 rounds, each for time, ~2min rest b/t
{
25 cal row
10 strict chinup
5 squatcleans at ~70% of ORM from A (I did 115#, which is about 75#)
}
3:09, 3:39, 3:30
} 

2025-01-13 WoD

WARM

200m run
2x
{
10 box stepups
10 banded good mornings
10 benchpress 45#
2 inchworms
2 pike walk-up
}

MAIN

A. 5 rounds, not for time
{
5 benchpress
12 goblet box stepup 26#
}
weights: warm: 5x75, 5x95; main: 5x5x115#

B. 13 min AMRAP
{
3 strict HSPU (Rx was 2 wallwalk, Rx was 5 HSPU)
7 box jump over 20" (Rx was 24")
12 DBSnatch 35# (Rx was 40#)
}
7 rounds + 12 reps

2025-01-12 WoD

WARM
500m row
light stretching
clean drills
physical therapy exercises

MAIN

A. Work to a heavy CJ, focusing on doing more reps than normal
8x75, 7x95, 6x116, 5x135, 4x155, 1x165

B. (Superset w A)
6x3 Strict C2B pullup

2025-01-11 WoD

WARM

500m row
std warmup
2x1min row

Several of movements below

MAIN

A. Partner workout, 22 min amrap. trade off on each 1 min mark. Score is total meters
{
Min 1: 1 Min Row
Min 2: PowerClean 95# (15)
Min 3: 1 Min Row
Min 4: PushPress 95# (10)
Min 5: 1 Min Row
Min 6: FrontSquat 95# (10)
Min 7: 1 Min Row
Min 8: FrontRackLunge 95# (10)
Min 9: 1 Min Row
Min 10: Thruster 95# (9)
Min 11,12: Rest
Min 13: 1 Min Row
Min 14: Thruster 95# (8)
Min 15: 1 Min Row
Min 16: FrontRackLunge 95# (10)
Min 17: 1 Min Row
Min 18: FrontSquat 95# (10)
Min 19: 1 Min Row
Min 20: PushPress 95# (10)
Min 21: 1 Min Row
Min 22: PowerClean 95# (12)
}

2025-01-10 WoD

 //bit of a cold, so I scaled a lot today

WARM

2x
{
1 min row
2 inchworm
10 walking lunge
banded IYTs
}

Snatch drills

MAIN

A. 6 rounds, not for time
{
HangPowerSnatch, increasing weight, 3,3,2,2,1,1
20 SU
}
3x65, 3x75, 2x85, 2x95, 1x105, 1x115

B. 12 min AMRAP
{
1 burpee (Rx was burpee bar jump)
10 SU (Rx was DU)
5 HangPowerClean 95# (Rx was HPS)

2 burpee (Rx was burpee bar jump)
20 SU (Rx was DU)
5 HangPowerClean 95# (Rx was HPS)

3 burpee (Rx was burpee bar jump)
30 SU (Rx was DU)
5 HangPowerClean 95# (Rx was HPS)
... (rep scheme continues)
}
Got 7 rounds, plus 8 burpees and 40/80 SU ( which is 36 burpees, 280 SU, 35 HPC)

2025-01-08 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 5x5 OHpress at moderate heavy weight
warm: 5x45, 5x65
main: 5x5 @ 75#

B. (Superset w A). 5 rounds
{
30s hollow hold
3 box jump 24"
}

C. 3 rounds for time
{
20 DBPushPress (left) 35# (rx was 50#)
20 DBPushPress (right) 35# (rx was 50#)
20 T2B
20 box jump over 24"
}
time: 12:40

2025-01-07 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
1 min row
10 banded lat pulldowns
10 KBS (26, 35, 44, 53#)
}

B. For total score:
{
5 min Airdyne for cals
1 min rest
5 min ME pullups
1 min rest
5 min Shuttle runs
1 min rest
5 min ME KBS 35# (Rx was 53)
1 min rest
5 min Row for cals
}
48 cals, 45 pullups, 66 shuttle runs, 105 kbs, 66 cal row = 330 total

2025-01-06 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
banded row, dip, reverse fly
}

Clean drills

MAIN

A. 5 rounds, not for time
{
10s ring support hold
2 SquatCleans
}
75, 95, 115, 135, 155

B. "Elizabeth". 21-15-9 of
{
135# PowerClean (Rx was squatclean)
Ring Dip
}
time: 10:44

2025-01-05 WoD

//sunday open gym

WARM
500m row
foam roll
clean drills
pullup warmup

MAIN

A. Work to a heavy CJ (PowerClean + PushJerk)
5x75, 4x95, 3x115, 3x135, 2x155

B. (Superset w A) StrictMU attempts
3, all failed.
2 kipping MU

C. (Superset a A) 
{
HSHold 5-10s
1 strict HSPU
}

D. 10 rounds for time
{
3 PowerClean + PushJerk 135
2 strict HSPU
1 ringMU (string 2 together a couple times, then reversed order of other movements)
}
18:15

2025-01-03 WoD

WARM

400m run
2 rounds
{
2 spidermans
10 benchpress 45#
10 ringrows
10 box stepups
1 min Airdyne
}

MAIN

A. 5 rounds, each on the 2.5 min mark
5 benchpress 95, 105, 115, 125, 135

B. 14 min AMRAP
{
3 burpeeboxjump 24"
6 pullups (did all sets unbroken)
12 GobletSquat 35# (Rx was 50#)
}
10 rounds + 1 burpeeboxjump

C. 3 rounds, not for time
{
30s hollow hold
15 banded tricep extension (green band)
}

2025-01-02 Snowboarding

 A. 4hrs of snowboarding.

2025-01-01 WoD

Another year, here we go.

WARM
1 min row
std warmup
several of each of the movements below, 20# DB for warmup

MAIN

A. Chipper. For time, finish all reps of each movement before moving on
{
25 DB Thruster 2x30# (Rx was 40# for all DB movements)
25 DBPushPress 2x35#
25 Goblet Squat 35#
25 Pullup
25 Box Jump 24" (Rx was 30")
25 Pushup
25 Situp
25 T2B
25 DBSnatch 35#
25 Burpees
25 DB Goblet Lunge 35#
25 DU
365m Row
}
Time: 28:49