2025-06-30 WoD

WARM

400m run

2x
{
1 min row
2 spidermans
90-90's
5 hang powerclean 45#
5 strict OHPress 45#
5 back squat 45#
}

MAIN

A. 10-8-6-4-2 BackSquat, going up in weight to ~80-90% for the set of 2
warm: 5x95, 5x135
main: 10x165, 8x185, 6x205, 4x225, 2x245 (86% of my ORM of 285 - which was set years ago, so felt pretty good)

B. 3 rounds, each for time, ~2min rest b/t
{
500m row
4 strict HSPU (Rx was 2 wallwalks, Rx+ was 8 HSPU, so somewhere between)
8 HangPowerClean 75#
16 backrack barbell lunge 75#
}
times: 3:45, 3:30: 3:27

2025-06-29 WoD

 A. Bike 22.28km; 1:06:21; 20.15 km/hr pace

2025-06-28 WoD

WARM
3x200m row
std warmup

MAIN

A. 10min AMRAP. sets of 3 reps at 70-80% ORM, alternating with partner
warm: 10x45, 8x95, 3x135, 3x155
main: 13 x 3x135 (13 rounds each)

B. Partner AMRAP 15. you-go-I-go
{
8 PushPress 95#
4 Bar-facing Burpees
200m row
}
partner did 6 rounds. I did 5 rounds + 8 pushpress + 4 burpees and 10s rowing.

2025-06-27 Travel workout

WARM
10 min airdyne

MAIN

A. 3x10 incline DB Bench 25/30/35#

B. 3x10 DBRow 30#

C. 3x8 Chinup

D. 3x10 KBS 50#

E. 3x10 DB OHPress 20/25/30#

F. 3x10 tricep extension (moderate)

2026-06-26 Travel Workout

WARM
stretching

MAIN

A. Not for time: 10,8,6,4,2 (30 reps each) of
{
DB Snatch 35#
DB Bench 2x30#
Pike Pushup (on box)
Situp
KBS 50#
Goblet Squat 35#
Pullup
Tricep extension 30#
DBCurl (x2) 30#}
}

2025-06-25 Travel Workout

 A. Run 5.2km (didn't time - slow pace anyway)

2025-06-23 WoD

WARM

400m run
2x
{
10 banded pulldowns
10 box stepup
5 jumping squats
2 inchworm
}

MAIN

A. 4 rounds, not for time
{
3/side DBSnatch (25s, 30s, 35s, 40s)
3 seated box jump 24"
2 kipping C2B pullup (did 1 RingMU, but shoulder warned me against doing more)
}

B. 20 min AMRAP
{
16 Alternating DBSnatch 35# (Rx was 50#)
12 BoxJumpOver 24"
8 C2B Pullup
}
7 rounds + 5 reps.

2025-06-22 WoD

WARM
std warmup
500m row
clean drills

MAIN

A. 5 rounds, not for time
{
5 pike pushup from box
3 strict C2B pullup
1 HSHold ~10s
Clean & Jerk: 3x75, 3x95, 3x115, 3x135, 2x155(failed jerk both times)
}

2025-06-21 WoD

WARM
500m row
std warmup
deadlift drills

MAIN

A. Work to a 1RM Deadlift
8x95, 6x135, 4x165, 3x185, 3x215, 3x225
2x245, 2x265,
1x285, 1x305, 1x325, 1x335(failed)

B. (interleaved w A, every few sets)
3x1 min row

C. 20min AMRAP. 2-4-6-8-10 (then repeat)
{
Pushup
BoxJumpOver 24"
Deadlift 185#
*3 random times - 10 burpees
}
full round was 90 reps, So
2x90, plus (6+12+18+24+10+2 =) 72 = 252 reps 

2025-06-20 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
2 inchworms
10 banded row/W/Y's
10 leg swings
}

Clean drills

2x5 pike pushups

MAIN

A. 5 rounds, not for time
{
3-5 PowerClean (5x75, 4x95, 3x115, 3x135, 2x155)
HSPU practice (2x3 strict w abmat, 2x2 strict 2" plate, 2x1 strict 1" deficit (2 plates, abmat)
did a couple HSHolds as well
}

B. for time
{
500m row buy-in (~2min)
21 PowerClean 95#
12 Strict HSPU (Rx was 21 reps)
15 PowerClean 95#
9 Strict HSPU (Rx was 15 reps)
9 PowerClean 95#
6 Strict HSPU (Rx was 9 reps)
}
13:30

2025-06-19 WoD

WARM
200m run
2x
{
10 banded squats
2 spidermans
4 kip swings
10 banded leg swings
}

MAIN

A. 20 rep backsquat (heavier than last time - which was 165#)
{
warm: 12x95, 10x135, 8x165
main: 1x20x185#
}

B. 14 min AMRAP
{
80 DU
50 wallball 20#
20 T2B
}
2 rounds + 90 reps

2025-06-18 WoD

WARM
400m run
2x
{
2 spidermans
8 shoulder taps
10 good mornings with plate (15, 35#)
10 OHPress with plate (15,35#)
1 min row
}

MAIN

A. "pre-game" - 4 rounds, not for time
{
10 cal Airdyne
8 DBSnatch 35#
4 burpees
}

B. For time, 22 min cap
{
1 mile run (6:15! not bad!)
50 DBSnatch 35# (Rx was 50#)
50 burpee over DB
}
13:45 (I did the DBS/Burpee as 5+5,10, 5 times)

2025-06-17 WoD

WARM
400m run
2x
{
8 benchpress 45#
10 box stepups
10 banded flys
10 banded Ys
2 spidermans
}

MAIN

A. 5 rounds, not for time
{
10 benchpress 95#
12 DB Reverse Fly (2x3, 2x5, 2x8, 2x10, 2x15)
30s sideplank hold (1 per side)
}

B. 4 rounds, each 3 minutes, 2 min rest b/t
{
25 box stepups 20" (rx was box jump over)
10 gorilla row 2x35 (rx was 50#)
ME Ring Pushup (Rx+, Rx was pushups)
}
28, 26, 27, 21 = 102

2025-06-16 WoD

WARM
400m run
2x
{
5 front squat 45#
90-90's
2 spiderman
banded lat pulldowns
banded Y's
20s mixed grip bar hang
}
Squatclean drills

MAIN

A. 15 min EMOM
{
Min 1: 1 kipping pullup, 1 slow negative pullup, 3 strict pullup
Min 2: 1 HangSquatClean, 1 FrontSquat, 1 HangSquatClean
Min 3: Rest, add weight
}
75, 95, 115, 135, 155

B. 12 min AMRAP
{
3 Block Run buy-in (2:15)
1* HangSquatClean 135# (Rx+, Rx was 95#)
5 strict pullup (Rx+, Rx was 7 kipping)
}
* add one rep every round
6 rounds + 2 rep (30 strict pullup, and 23 HangSquatClean

2025-06-15 WoD

 A. Bike 21.09km; 1:04:18, 19.68km/hr

2025-06-14 WoD

WARM
500m row
std warmup
deadlift drills

MAIN

A. 4 rounds, not for time
{
5 deadlift (95, 135, 165, 185)
4 strict pullups
}

B. Partner wod. 24 min AMRAP. split work evenly as needed
{
20 Deadlift 205# (Rx was 225) (2x5 each)
1 block relay run
40 pullups (2x10 each)
1 block relay run
20 partner burpees
1 block relay run
40 jumping squats
1 block relay run
}
1 full round (128 reps) + deadlifts, run, pullups, run, burpees, then one block run together as we only had a minute left (86 reps) = 214 reps total, or 106 each

2025-06-13 WoD

WARM
400m run
2x
{
1 min row
2 spiderman
10 box stepups
10 KBS 26#
5 goblet squat 26#
}

Clean & Jerk drills, 45#, 75#

MAIN

A. 5 rounds, emom style
{
min 1: 2 PowerClean + PushJerk (building)
min 2: 7 hollow raise + 7 supermans
min 3: rest
}
weights: 95, 115, 135, 155, 160#(failed second jerk at this weight)

B. For time
{
35 Box Jump Over 24"
20 T2B
35 PushPress 95#
20 T2B
35 FrontSquat 95#
20 T2B
35 PowerClean 95#
}
time: 15:15

2026-06-12 WoD

WARM
400m run
2x
{
2 inchworm
5 shoulder swimmers
10 banded good mornings
10 banded OH Press
}

MAIN

A. 4 rounds, not for time
{
8/side FillyPress. KB: 26#, DB: 25, 25, 30, 30
8/side B-stance RDL 30#
1 Strict HSPU
}

B. 3 rounds for time
{
2 block run
27 KBS 53#
3 strict HSPU (Rx was 3 wallwalk, Rx+ was 7 HSPU)
}
time: 9:22

2025-06-11 WoD

WARM
400m run
std warmup

MAIN

A. 3x3 Front Squat at 70-80%
warm: 8x45, 6x95, 4x135
main: 3x165, 3x185, 3x185#

B. (superset w A)
10s bar hang, into
2 strict chinups

C. 4 rounds for time
{
12 DBHangSquatClean 2x35# (Rx was 50#)
8 strict chinups
1 long block run
}
time: 11:22

2025-06-10 WoD

WARM
400m run
2x
{
8 DB Floor Press 2x25#
30s SU
banded pull aparts
planks
inchworms
}

MAIN

A. Work to a 1RM benchpress
10x45#, 8x95#, 6x115#, 3x135, 2x155, 1x165#, 1x175#(failed - just barely)

B. (Superset w A) 4x30s DU practice

C. 10min AMRAP
{
30 DU
10 RingPushup (Rx+ option), plus 1 rep for every fail on the DU's
}
7 rounds (2x10, 2x12, 3x11)

2025-06-09 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
5 btn prone pvc snatch extension
10 banded good mornings
20s bar hang
}

Snatch drills

MAIN

A. 5-6 rounds of this complex
{
Snatch grip deadlift
high-hang power snatch
hang power snatch
power snatch
}
65, 65, 75, 85, 95, 105(hang power snatch and power snatch only)

B. 4 rounds, EMOM style
{
min 1: 10 hang power clean 95#
min 2: 7 bar facing burpees
min 3: 15 cal row
min 4: rest
}

2026-06-08 WoD

A. Bike 21.77; 1:05:00; 20.2 km/hr

2025-06-07 WoD

WARM
3 Block run
std warmup
clean drills
2 Block run

3x
{
2 squat cleans
1 squat clean thruster
1 thruster
}
45#, 75#, 95#

MAIN

A. 15 rounds, EMOM style
{
3 burpees
3 SquatCleans 95#
2 thruster 95# (Rx was 3, but I shaved off a rep and kept weight same)
}
At min 8, 5 block run, then resume at top of next minute.
I did 8 rounds, then did the run in 4:00 even, so resumed at min 12, did 7 rounds, finished at 18:30

2025-06-06 WoD

WARM
400m run
1 min row
std warmup
2x5 wallball
2x3 pullup

MAIN

A. 1x20 back squat ahap>
warm: 10x45, 10x95, 10x135
main: 1x20 BackSquat 165#

B. For time, 17 min cap
{
100 wallball 20#*
150 KBS 53#*
* Every break, do 5 burpee pullups (Rx+. Rx was burpees)
}
I did Rx+, but only got 210 reps (100 wallball, 110 KBS) before the cap.
Took 9 breaks (5 during the wallballs, 4 during the 110 kbs), so 45 burpee pullups

2025-06-04 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 4 rounds, not for time
{
7/side DB split squat 35#
10 seated leg raise (over db)
10 banded lat pulldowns
}

B. 12 min AMRAP
{
4 burpee
8 T2B (did all unbroken)
16 DB Lunge 2x35#
* 1 block run on min 0,4,8
}
6 rounds + 2 burpees

2025-06-03 WoD

WARM
400m run
2x
{
1 min row
20 DU
10 banded good mornings
10 banded pull-aparts
5 benchpress 45#
2 spiderman
2 inchworm
}

Deadlift warmup
5x95, 5x135, 2x185

Benchpress warmup
5x95, 5x95

MAIN

A. 25 min EMOM
{
Min 1: 3 deadlift 225#
Min 2: 10 benchpress (3 sets at 95#, 2 sets at 115#)
Min 3: ME DU (~55 each round)
}

2025-06-02 WoD

WARM
400m run

2x
{
1 min row
2 spidermans
90-90's
banded lat pulldowns
}

MAIN

A. FrontSquat: 3x5 with 1 sec pause at bottom; 2x5 without pause
warm: 5x95, 5x135
main: 3x5 w 1s pause 155#; 2x5 155#

B. (superset w A): 3x12 alternating hammer curl
12@25#, 12@30#, 12@35#

C. 4 rounds for time
{
2 block run
15 single arm DB Thruster 35# (all same side in a given round, Rx was 50#)
10 pullups (did 3 of the sets unbroken)
}
time: 12:07

2025-06-01 WoD

A. Bike 21.13km; 1:04:00; 19.81 km/hr