2025-07-31 Travel Workout

 A. 1hr (light) kayaking

2025-07-30 WoD

WARM
std warmup

MAIN

A. Benchpress: 2x10@70%, 2x7@75%,2x4@80%, 1x85#
warm: 5x45, 5x95
main: 1x7@125(fail), 1x10@115, 2x6x125, 2x4x135, 1x2x145 

B. 15min AMRAP
{
4 T2B
8 Pushup
12 BoxJumpOver 24"
* 500m row at 5 and 10 min mark
}
7 rounds + 6 reps

2025-07-29 WoD

WARM
400m run
1 min row
2x
{
20s SU/DU
2 inchworm
20 shoulder taps
20 banded good mornings
}

Deadlift drills

MAIN

A. 5x3 banded deadlift at ~70%
warm: 5x95, 4x135, 3x185
main: 1x3x205, 1x3x225, 3x3x235 (all banded, heavy green band)

B. (superset w A) 4 sets
{
20 DU
1 HSPU (strict) w 25# plates
}

C. 11 min AMRAP
{
Buy-in: 1 block farmer carry 2x50#
35 DU
7 Deadlift 185
5 HSPU (strict)
}
3 rounds + 35 DU + 3 deadlift

2025-07-28 WoD

WARM
2 rounds
{
1 block run
5 medball bootstraps
2 spiderman
5 OHPress 45#
10 As,Y's w band
}

Pullup drills, thruster drills

MAIN

A. 5x7 Front Squat, ascending weight
7x75, 7x95, 7x115, 7x135, 7x155

B. (Superset w A) DBCurl
8x20, 7x25, 6x30, 5x35

C. "Run, Fran, Run" 
{
3 block run
21 Thruster 95#
21 pullup
2 block run
15 Thruster 95#
15 pullup
1 block run
9 Thruster 95#
9 pullup
}
time: 13:30

2025-07-27 WoD

 A. Bike 21.18km; 1:00:03; 21.16 km/hr

2025-07-26 WoD

WARM

2x
{
1 min row
4 spiderman
5 shoulder swimmers
5 front squat 45#
3 powerclean 45#
3 Pushpress 45#
10 good mornings 45#
}

MAIN

(partner wod, decided to do it solo, trying to do the whole thing vs alternating rounds)

A. 40 rounds for time. 30 min cap
{
1 PowerClean 95#
2 FrontSquat 95#
3 PushPress/PushJerk 95#
4 burpee bar jump
*every 10th round, 1 block run
}
32 rounds by the time cap = 323 reps

2025-07-25 WoD

WARM
200m run
2x
{
1 min row
10 box stepup
10 lat pulldown
10 ring row
10 KBS 35#
4 spiderman
}

MAIN

A. Deadlift 5x2 @80-85%, 2" deficit, dead stop between reps
warm: 6x95, 5x135, 3x185, 3x225
main: 3x2@255, 2x2@275 (~80, 85% of 325)

B. (superset w A) 5x3 strict pullup (I did weighted for most sets)
3xbw, 3x26, 3x35, 2x44, 2x53#

C. 3 rounds for time
{
10 strict pullups
15 Box Jump Over 24"
*cash out: 100 KBS 53#
}
time: 9:56 Rx

2025-07-24 WoD

WARM
200m run
std warmup
1 min airdyne

MAIN

A. 10 min AMRAP Benchpress, sets of 3 at 70%
warm: 10x45, 5x95, 4x115, 3x135
main: 12x3x135 (1 set less than a few weeks back - went a little hard out of the gate)

B. 10 min AMRAP
{
15 DBSnatch 35# left arm (Rx was 50#)
10 DB Floor Press 2x25# (Rx was 2x50#)
15 DBSnatch 35# right arm (Rx was 50#)
10 pushup
}
4 rounds + 2 snatches

I added

C. 3 rounds, not for time
{
2 planche lean, 5s hold
1 HSHold
}

2025-07-23 WoD

WARM
200m run
2x
{
1 min row
3 inchworm
bootstraps
banded good mornings
banded OHPress
tempo air squats
5 wallball
}

MAIN

A. 3 rounds, each on 8 min mark of running clock (rest if you finish before 8 min)
{
30 wallball 20# (did round 1 unbroken, r2 in 2 sets, r3 in 3 sets)
50' Burpee BroadJumps (ugh)
1000m row
}
Times: 6:15, 6:45, 7:13

B. Not for time
{
25 RingDip
50 banded bicep hammer curls
50 banded tricep pulldowns
50 ring curls
}

2025-07-22 WoD

WARM
400m run
2 rounds
{
15 KBS 35#
2 inchworm
4 spidermans
20 DU
}

MAIN

A. 5x3 banded deadlift @70%
warm: 5x95, 4x135, 3x185
main: 1x3x205, 4x3x225

B. (superset w A) 4x20 DU

C. For time. 50-40-30-20-10
{
Abmat situps
DU
walking lunges
DU
}
Time: 15:08 Rx

2025-07-21 WoD

WARM

400m run

2x 
{
4 spiderman
2 inchworm
5 btn OH Press 45#
5 jumping squats
mixed grip bar hang 20s
}

Clean & OH Press drills

Pullup drills

MAIN

A. 4-5 rounds, not for time
{
1 PowerClean + 2 PushJerk, increasing weight
3 max height C2B pullup
}
95, 95, 115, 135, 155 (1 jerk)

B. For time
{
4 block run
15 C2B Pullup
25 PushPress/PushJerk 115# (Rx was 135)
4 block run
25 PushPress/PushJerk 115# (Rx was 135)
15 C2B Pullup
4 block run
}
time: 20:22
Run was 3:00, 3:15, 3:30, so 9:45 total, which meant remainder was 12:37, not too bad.

I added

C. 2 rounds, not for time
{
1 HSHold
2 Planche Lean
}

2025-07-20 WoD

 A. Bike 21.24; 1:02:35; 20.36 km/hr (fastest for some time)

2025-07-19 WoD

 //got to the gym early so did some supplemental work (A) below.

WARM
2x
{
1 min row
2 inchworm
2 spiderman
10 cossack squats
10 goblet squats 25#
10 DBSnatch 25#
10 RDL w 25# DB
}

MAIN

A. 3 rounds, not for time
{
5 pike pushup
1 HSHold
3 planche lean
3/side OneArmChinup (band-assisted)
1 tuck front lever
1 tuck back lever
}

B. 25 min AMRAP. Was partner workout but I did it solo.
{
55 DBPushPress 2x35#
55 cal row
55 Goblet Squat 35#
55 DBSnatch 35#
55 cal Airdyne
}
1 full round + 55 pushpress = 330 reps

2025-07-18 WoD

WARM

400m run
2x
{
1 min Airdyne
2 spidermans
2 inchworm
10 good mornings
10 deadlift 45#
}

MAIN

A. 15 min EMOM 1.5 (11 rounds) - 2 deadlifts w 2 inch deficit
warm: 5x95, 4x135, 2x185
main: 3x2@185#, 4x2@205#, 4x2@225#

B. 14 min AMRAP. 
{
*5 block run buy-in (~4min)
4-8-12 (repeat) of
{
PowerClean 95#
T2B
}
}
2 full rounds + 4+4+8 (16 extra reps)

2025-07-17 WoD

WARM
400m run
4 spiderman
20 walking lunge
10 mini-band BB Squats
10 AYT's
10 Ring Row

MAIN

A. 9-6-3-6-9 Back Squat, peaking at ~80%
warm: 8x95, 8x135
main: 9x185, 6x205, 3x225, 6x205, 9x185

B. (between main sets of A) 4x6 Pendlay Row 95#

C. 14 min AMRAP
{
9 BackSquat 115#
9 Pullup
9 RingPushup (Rx+ option, Rx was regular pullup)
* Run 1 long block on min 0, 5, 10
}
6 rounds + 9 reps

2025-07-16 Travel Workout

 A. 100 pushup (set of 15, 12, then smaller after that)

B. 3x2 Planche Lean

C. 3 HSHold

2025-07-14 WoD

WARM
400m run
2x
{
1 min row
90-90's
2 spidermans
10 A-T-Y's
}

Clean drills

MAIN

A. 4 rounds, not for time
{
2 HangSquatClean, into
2 FrontSquat
3 pullup with 2s pause at the top
}
95, 115, 135, 155#

B. "Jackie" - for time
{
1000m row
50 Thruster 45#
30 pullup
}
8:36 (1s PR!)
}

2025-07-13 WoD

 A. Bike 21.17km; 1:02:46; 20.24 km/hr

2025-07-12 WoD

WARM
std warmup
clean drills
hang cleans 5x95, 4x115, 3x135, 2x155
T2B drills

MAIN

A. Partner workout, for time
{
3 block run (together)
100 T2B (traded off 10 sets of 5 each)

2 block run (together)
80 Burpee BoxJumpOver 20" (Rx was 24") (10 sets of 4 each)

1 block run (together)
60 HangPowerClean 135# (10 sets of 3 each)
}
23:46

I added:

B. 3 rounds, not for time
{
10s planche lean
5-10s HSHold

2025-07-11 WoD

WARM
400m run 
2 rounds
{
1 min row
5 KB goblet squat 35#
10 cossack squat
3 ring dip
3 scap pullup
2 spiderman
}

thruster drills

MAIN

A. 4 rounds, not for time
{
3-5 thrusters, increasing weight
3 ring dip
3 pullup
1min row
}
thruster: 5x75, 4x95, 3x115, 1x135

B. "Topsy". 24min AMRAP
{
2 RingMU (Rx was 3 dips, 3 pullups; Rx+ 3 RMU; so I did somewhere between
8 Thruster 95# (Rx was 115)
17 cal row
}
6+6(2RMU, 4 thruster)

2025-07-10 WoD

WARM
2x 1 min row
std warmup

MAIN

A. 5x3 Deadlift at 70-75%, with full pause, and 1-2" deficit (I did 2")
warm: 5x95, 5x135, 4x185, 3x205 (counted this as first set, as I ran out of time)
main: 4x3 Deadlift at 225# (70% of 325)

B. (Superset w A) 4x20s jump rope (SUx2, DUx2)

C. 2 rounds for time
{
1-2-3-4-5-4-3-2-1 of
{
KB Deadlift 53#
KBS 53#
}
100 DU
}
time: 7:00

I added:

C. 3 rounds, not for time
{
10s planche lean
5s Tuck Front Lever
}

2025-07-09 WoD

WARM
std warmup

MAIN

A. 6x6 Benchpress at same weight
warm: 10x45#, 6x95#
main: 6x6 @ 115#

B. (Superset w A) 5x8 Barbell row 95#

C. 4 rounds for time
{
50' farmer carry 2x50# DB
20 pushup
20 abmat situp with anchored feet
}
time: 8:22 Rx

I added:

D. 3 rounds, not for time
{
10s planche lean (very slight)
10s HSHold
}

2025-07-08 WoD

WARM
std warmup

MAIN

A. 3 rounds for time
{
1 mile run
50 wallball 20#
}
time: 30:26 Rx

Times:
mile run: 6:47
50 wallball:  2:06
mile run: 7:35
50 wallball: 2:37
mile run: 9:00
50 wallball: 3:10

Not bad. I'd estimated 35min with a stretch goal of sub-30, which I almost made. This was basically 2 benchmark workouts in one. Karen + 5Krun

2025-07-07 WoD

WARM
200m run
2x
{
1 min row
2 inchworm
5 glute bridge walk-out
2 sideplank
20s lat pulldown hold (w band)
}

Deadlift drills

MAIN

A. Work to a 1RM deadlift. Coach suggested 7x1, increasing. I did more than that to warm up
3x95, 3x135, 3x185
2x225, 2x245, 2x265
1x285, 1x305, 1x335(failed). Did 325 last week, figured I'd do a bigger jump - probably a mistake)

B. 9 min AMRAP. 1,2,3,4,5 (then back to 1,2...) of
{
Deadlift 185#
StrictPullup
Burpee Bar Jump
}
finished 2 full rounds + 4 reps (=94 reps)

2025-07-06 WoD

WARM
std warmup
500m row
clean drills

MAIN

A. OHPress
warm: 5x45
main: 8x65, 6x75, 4x85

B. (Superset w A) 3x3 strict C2B Pullup

C. Work to a moderate heavy PowerClean
5x75, 5x95, 4x115, 3x135, 2x155, 2x165

D. (Superset w C) HSHold (balance practice)
5x10s HSHold

E. Press to HS negatives (2)

2025-07-05 WoD

 A. Bike 11.33km; 18km/hr avg; didn't get total time (forgot to switch off timer)

2025-07-04 WoD

WARM
2x
{
1 min row
4 spiderman
2 inchworm
5 shoulder swimmer
5 front squat 45#
10 walking lunge
}

MAIN

A. 4 rounds, not for time
{
1 PowerClean into...
5 front squat
3 ring pushup (Rx+. Rx was pushups)
1 min row (only did 3 of these)
}
5x95, 5x115, 4x135, 3x155

B. For time: 21-15-9-15-21 (81 reps) of
{
* 3 block run buy-in
FrontSquat 95#
RingPushup (Rx+. Rx was pushups)
* 3 block run cash-out
}
time: 18:00

2025-07-03 WoD

 WARM
std warmup
1 min row
empty sled push

MAIN

A. 24 min AMRAP
{
down-n-back sled push (sled + 45 + 25)
1 block carry*
20 DU (add 20 every round)
}
*R1: 35# KBOHCarry
*R2: 35# FrontRackCarry
*R3: 2x35# Farmer Carry
*R4: 1x53# Farmer Carry
*R5: 1x35# KBOHCarry
4 rounds plus start of 5th
20+40+60+80 DU = 200

2025-07-02 WoD

WARM
200m run
2x
{
2 spiderman
10 banded row
8 box stepup 20"
bar hang
2 strict pullup
}

MAIN

A. 4 rounds, not for time
{
6 pendlay row 75/95/115/135
4 box jump
3 strict C2B pullup
}

B. AMRAP 11
{
4 C2B Pullup
6 box jump 24"
12 DBSnatch 35# (Rx was 50#)
}
6 rounds + 16 reps