2025-08-31 WoD

 A. Bike 10.97km; 36:35; 18.0Km/hr

2025-08-30 WoD

 //gym closed. did a short bike

A. Bike 11.5km; 45:00; ~15km/hr

2025-08-29 WoD

WARM
200m run
2x200m row
std warmup
thruster drills

MAIN

A. Tabata HollowHold

B. For time
{
27 Thruster 95# (Rx+, Rx was 75#)
27 T2B (Rx+, Rx was K2E)
3 block run
18 Thrusters
18 T2B
2 block run
9 Thrusters
9 T2B
1 block run
}
time: 16:15

2025-08-28 WoD

WARM
200m run
1 min airdyne
std warmup
clean drills

MAIN

A. 90s EMOM for 15 min (11 sets). 2-5 PowerCleans, increasing weight over all sets
5x75, 5x85, 4x95, 4x105,
3x115, 3x125, 3x135,
2x145, 2x155, 2x165, 2x175, 2x180 (little sloppy but heaviest I've PC'd for a while!)

B. For time, divide any way. 10 min cap
{
100 KBS 53#
50 Burpees
}
7:39

2025-08-27 WoD

WARM
200m run
1 min row
std warmup

MAIN

A. 4x7 BackSquat, ~70% of ORM
warm: 5x45, 5x95, 5x135
main: 1x7@165, 3x7@185

B. 16min AMRAP
{
2 block run
20 Suitcase DBLunge 35# (Rx was 50#)
2 block run
20 GobletLunge 35# (Rx was 50#)
2 block run
20 OHDBLunge 35# (Rx was 50#)
}
1 round + 45 reps (1 block run on last of the 2nd round's runs)

2025-08-25 Travel Workout

 A. Run 3.73km; 19:22; 5:12 pace

2025-08-24 Travel Workout

 A. Run 3.31km; 19:52; 6:00 pace

2025-08-23 TravelWorkout

 WARM
500m row
std warmup

MAIN

A. 3x10 GobletSquat 44#

B. 3x5 pullup

C. 5x3 HSPU

D. 3x10 Reverse Fly 2x10#

E. 3x10 DBCurl 2x25#

F. 100 KBS 44#

2025-08-22 Travel Workout

 A. Run 5.16km; 27:35; 5:21

2025-08-21 Travel Workout

 A. Run 4.1km; 21:43; 5:18 pace.

Little shorter than 5k, and a little slower than usual, but wanted to see how my knees were doing before going harder over the rest of this trip. 

2025-08-19 WoD

WARM
400m run
2x
{
AYT's
2 spiderman
banded monster walks
shoulder bridges
1 min row
}
pullup drills

MAIN

A. 4 rounds, not for time (emom style with 1 min for pullup/dip, 2 min for squats)
{
5 strict pullups
5 strict ring dip
8/side bulgarian split squat 35#KB
}

B. 15 min AMRAP
{
10 C2B Pullups
10 Goblet Squat 53#
20 abmat situps
}
7 rounds even

2025-08-18 WoD

WARM
400m run
2x
{
1 min row
10 cossack squats
10 banded deadlifts
10 banded good mornings
10 banded OHPress
}

MAIN

A. 5 rounds for time
{
10 DBPushPress 2x35# (Rx was 2x50#)
12 SDHP 75# (Rx was 95#)
}
time: 6:35

B. 10x1 deadlift at 85# with band added
warm: 5x135#, 4x185#, 3x225#, 2x255#
main: 8x1x275# with purple band (as w warmup sets too)

2025-08-17 WoD

 A. Bike 21.09; 1:04:36; 19.59 km/hr

2025-08-16 WoD

WARM
Std warmup
3x300m row

MAIN

A. 5 rounds, not for time:
{
5 strict OHPress (65# first 2 sets, then 75#)
5 strict L-Sit chinups
}

B. 17 min AMRAP. Partner workout. syncro for all but the rowing
{
4 partner sychro burpees
4 DB Clean (left) 35# (Rx was 50#)
4 DB Thruster (left) 35# (Rx was 50#)
4 DB OhLunge (left arm) 35# (Rx was 50#)
4 partner sychro burpees
4 DB Clean (right) 35# (Rx was 50#)
4 DB Thruster (right) 35# (Rx was 50#)
4 DB OhLunge (right arm) 35# (Rx was 50#)
250m row (each. 1 partner rests while other rows)
}
4 full rounds, 5th round all but the rowing (so 4+32)

2025-08-15 WoD

WARM
400m run
2x
{
1 min row
10 ringrow
10 barbell RDL
2 spidermans
1 inchworm
10 box stepup
}

MAIN

A. 4 rounds, not for time
{
8 Barbell RDL 135#
10 goblet box stepup 35#, 24" box
12 Gorilla Row 35# KB
}

B. For time, 20 min cap
{
40 cal row
40 KBS 53#
20 T2B (Rx+. Rx was kneeups)
1 mile Airdyne
40 KBS 53#
20 T2B (Rx+. Rx was kneeups)
3 block run
40 KBS 53#
20 T2B (Rx+. Rx was kneeups)
}
19:10 Rx+

2025-08-14 WoD

WARM
std warmup
2x1min row   

MAIN

A. 5 rounds, not for time
{
8-10 benchpress, heavy-ish weight - should be hard to finish those rounds
5-15 close-grip pushup (to failure)
}
bench: 115#, 10,8,8,7.6
pushups: 10,8,5,5,5

B. 12 min AMRAP
{
1 HSPU (subbed for wallwalks)
1 PowerClean 135#
10 DU
2,2,20
3,3,30...
after round 5, go back to 1,1,10
}
Score: 1-5, then 1,2,3 without the DU = 222 reps
I started with strict HSPU, but in later rounds did some strict, a couple negatives, some kipping

2025-08-11 WoD

WARM
200m run
2x
{
1 min row
2 spidermans
3 kip swings
4 cossack squats
AYTs w band
}

MAIN

A. 15 min AMRAP
{
5 pullup
10 pushup or 5 HSPU (Rx+)
15 AirSquat
}
11 rounds + 8 reps (5 rounds with strict HSPU, 6+ rounds with pushups

B. 3 rounds, not for time
{
8 barbell curl (1 round at 55#, 2 at 65#)
2 length sled push (sled + 35#)
25 banded tricep extension
}

2025-08-10 WoD

A. Bike 12.95km; 40:36; 19.13 km/hr

2025-08-09 WoD

WARM

1000m row
std warmup

MAIN

(was a partner wod, but I did it solo, did 3x6 vs 2x7 each)

A. 4 rounds, each 6 min (5 min work, 1 min rest)
{
2 block run
3 rounds
{
6 HangPowerClean 95#
6 FrontSquat 95#
}
In remaining time, max effort wallball (which is the score for the round
}
Wallballs: 20, 16, 15, 15

2025-08-08 WoD

WARM
std warmup

MAIN

Similar to Linda, but weighted chinup instead of SquatCleans
A. 10,9,8,7....3,2,1 of
{
Deadlift 185# (Rx was 1.5x bodyweight, which would be 245# for me. I did 1.1x)
Benchpress 115# (Rx was 1.0x bodyweight, which would be 165#, so this was about 70%)
weighted chinup (Rx was 20x, but I did:
 - 10x5#, 9x10#, 8x15#, 7x20#, 6x25#, 5x30#, 4x35#, 3x40#, 2x45#, 1x50#
}
didn't write time down but was very long - 30-35min?

2025-08-07 WoD

WARM
400m run
std warmup

MAIN

A. For time
{
35 T2B
35 Burpees
1 Mile run
25 T2B
25 Burpees
5 block run (~1/2 Mile)
15 T2B
15 Burpees
2 block run (~1/4 mile)
}
24:35 (note, I forgot the 2 block run at the end, then realized it and completed the workout. so this time includes about a minute break).

B. 3 rounds, not for time
{
8/side DBCurl 25#
8 skull crushers 45#
3 dragon flag negatives
}

2025-08-06 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy 3-rep, TEMPO BackSquat (33x0)
8x95, 6x135, 3x185, 3x205, 3x225

B. 3 rounds, each for time
{
15 cal Airdyne (Rx was 20)
50' DB lunge 2x35# (Rx was 2x50#)
}
times: 3:15, 3:10, 3:03

I added

C. 3 rounds, not for time
{
5s planche lean
10s HSHold
}

2025-08-05 WoD

WARM
200m run
std warmup
DU/SU practice

MAIN

A. 15 min AMRAP
{
5 strict pullup
15 strict pushup (Rx) or 10 strict ringdip (Rx+)
45 SU (Rx was 35 DU)
}
each movement must be unbroken or start again at beginning of that movement
score: 6 sets (3 w ringdips, 3 with pushup) + 2 reps

B. Deadlift accessory work. Do each movement, all sets, before moving to next
{
3x10 DBRDL 2x35#
3x8 BBGoodMorning 95#
100 Banded Jefferson Curl
}

2025-08-04 WoD

WARM

400m run
6 spiderman
1 min squat hold
10 jumping squats
banded TWY's
5 OHPress 45#

Clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk, somewhere around 80-90% ORM
5x75, 4x95, 3x115, 3x135, 2x155, 1x165 (PC only, failed jerk)

B. 4 rounds for time
{
10 PowerClean + PushJerk 135#
2 block run
}
time: 15:46 
Not bad considering ~7 minutes of that was running. So under 9 min for 1.33x Grace

I added:

C. 3 Planche Lean, 5-10s each

2025-08-03 WoD

 A. Bike 21.11km; 1:03:20; 20.00 km/h

2025-08-02 WoD

WARM

2x
{
1 min row
10 bootstraps
10 scap pulls
10 90-90s
10 jumping squats
}

PowerClean 5x95, 3x135

MAIN

A. Partner chipper. Divide with partner as needed. Every 2min, stop and one partner do 5 PowerCleans. Did Rx+ as shown below.  (Rx was -20 reps of each, and 95# on barbell)
{
120 wallball 20# (6x10 each)
100 Pushup (sets of 10, then sets of 5. 50 total each)
80 Pullup (set of 5 each)
60 box jump over 24"
2k row
}
Time 26:35 (13 sets of powercleans, I did 6, partner did 7)

2025-08-01 Travel Workout

 A. 1hr (light) kayaking.