2025-12-22 WoD

WARM
400m run
1 min row
std warmup
DB Snatch drills

MAIN

A. 4x10 BackSquat at ~70% of ORM
warm: 10x45, 10x95, 10x135
main: 1x10x165, 3x10x185 

B. 3 rounds for time
{
30 alternating DBSnatch 35# (Rx was 50#)
15 BurpeeBarJump
}
time: 9:10

2025-12-21 WoD

 //tweaked my back a bit on Saturday, so just came around for some skill work today

WARM
500m row
stretching

MAIN

A. MU Work
2x3 strict pullups
2x1 kipping RingMU
2x2 kipping RingMU
1x3 kipping RingMU

B. (Superset w A)
6x1 HSHold

2025-12-20 WoD

WARM
100m run
1 min airdyne
1 min ski erg
std warmup
thuster drills

MAIN

A. 10 min AMRAP. 1,2,3... of
{
Pullup (I did them all strict)
Thruster 95#
}
full set of 8's, then 9 pullups

10 min rest

B. 15 min AMRAP. Partner workout, you-go-I-go.
{
500m row, each, sequentially, buy-in
then rounds of
{
4 pushup
5 AirSquat
6 FrontRackLunge 95#
}
13 rounds even

2025-12-19 WoD

WARM
400m run
4 spidermans
20 walking lunge
10 kip swings
clean drills

MAIN

A. 6 rounds, each on 3 min mark, rest remainder
{
5 PowerClean
5 FrontSquat
5 Seated Leg Raise
3-4 kip swing
}
weights: 75, 95, 115, 125, 135, 155 (4 squats on last two weights)

B. 15 min AMRAP
{
2 block run buy-in (1st round only)
5 PowerClean 135# (Rx+. Rx was 95#)
5 FrontSquat 135# (Rx+. Rx was 95#)
9 T2B
21 wallball 20#
}
4 rounds + 4 reps

2025-12-18 Travel Workout

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

2025-12-15 WoD

WARM

400m run
2x
{
1min row
2 inch worm
10 KBS 35#
10 benchpress 45#
10 band pull-aparts
}
Benchpress 5x95, 5x115
Powerclean drills

MAIN

A. 4 rounds, not for time
{
6 benchpress 135#
12 banded flys
}

B. (Superset w A)
{
1 PowerClean
2 HangPowerClean
}
95, 115, 135, 155

C. 3 rounds, each for time, 2min rest b/t
{
27 cal Row
14 HangPowerClean 95#
11 RingDip
}
times: 3:08; 3:10; 2:48

2025-12-14 WoD

WARM
500m row
clean drills
bar hang

MAIN

A. Work to a moderate/heavy CJ (PowerClean + PushJerk)
5x75, 4x95, 3x115, 3x135, 3x155, 2x165 (failed one of the jerks), 2x175 (Clean only)

B. 6x1 HSHold

C. Pullup work - weighted
5xbw, 5x16#, 4x26#, 3x35#, 2x44#, 1x53#, 1x70#

2025-12-13 WoD

WARM
400m run
1 min row
10 banded good mornings
10 box stepups
10 ring rows
4 spiderman
2 inchworm
Deadlift: 5x45, 5x95, 5x135, 3x185

MAIN

A. 23 min amrap. Was a partner workout, but we split reps in half and did it solo
{
6 block run buy-in. then
{
15 Deadlift 185# (Rx was 225#)
25 burpeebarjump
15 pullup
25 DBBoxStepUp 20" 1x40#
30 cal row
}
}
2 full rounds

2025-12-12 WoD

WARM
400m run
std warmup
10 DB benchpress 2x25#

MAIN

A. 5 rounds, not for time
{
8 DB Benchpress (35#, 35#, 40#, 50#, 50#)
1st round: max unbroken strict pullups: 12 (my PR is 13, so happy with that)
rounds 2-5: 5 strict pullups
}

B. 15 min AMRAP
{
1 long block run
25 abmat situps
12 RingPushup
}
5 rounds + 8 (1 run + 7 situps)

2025-12-11 WoD

WARM
400m run
1 min row
std warmup
BackSquat warm: 5x45, 5x95, 5x135, 3x185
PowerClean + PushJerk warm: 5x45, 5x95, 3x115, 2x135

MAIN

A. Not for time (though I did push for time a bit). 10,8,6,4,2 of
{
BackSquat 205#
PowerClean + PushJerk 135#
}
13:03. Did all the backsquats unbroken except the set of 10 (6+4)

B. foam roll/quad smash for 10 min

2025-12-10 WoD

WARM
500m run
1 min row
std warmup
2x10 KBS 35#
2x10 goblet squat 35#

MAIN

A. 5 rounds, not for time
{
10 DB bent over row (2x35#)
50' sled push, increasing weight each round
}
sled weight: sled + 35, 50, 65, 80, 95

B. For time. Segment as needed
{
30 chinups
100 KBS 53#
}
time: 6:35

I added

C: Row 1000m (not a hard pace)

2025-12-09 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8 OHPress (65, 75, 85, 85)
3 seated box jump
6 hanging leg raise
}

B. 6 rounds for time
{
4 burpee box jump over 24"
6 DBPushPress 2x35# (Rx was 2x50#)
9 T2B
}
time: 8:03

2025-12-08 WoD

WARM
400m run
clean drills
std warmup
DU practice

MAIN

A. 3-4 rounds of the complex below, increasing weight
{
HangPowerClean
FrontSquat
HangSquatClean
SquatClean
}
95, 115, 135, 155

B. 20min AMRAP
{
15 cal row
7 SquatClean 115#
35 DU
}
5 rounds + 15cal + 7cleans

2025-12-07 Travel Workout

 A. Run 4.86; 25:38; 5:17 pace

2025-12-06 TravelWorkout

 A. Run 4.52km; 25:20; 5:37 pace

2025-12-05 Travel Workout

A. Group run. 7.8km. Not timed 

2025-12-04 WoD

WARM
400m run
1 min Airdyne
std warmup
HangPowerClean 5x95, 3x135

MAIN

A. 4 rounds, each in 4 min with 2 min rest b/t
{
100' sled push w 35# plate
8 HangPowerClean 135# (Rx was 10x95#, Rx+ was 10x135. I chose to go heavy but a few less reps)
Row for distance in remainder of 4min
}
Distances: 490, 480, 460, 450

B. 5min foam rolling as needed

2025-12-03 WoD

WARM
400m run
std warmup
tempo benchpress 32x1 10x45, 10x75

MAIN

A. 10 rounds, not for time
{
10 Benchpress (each round, reps go down by one, weight goes up)
20 Gorilla Row 2x35#
2 HSPU (Rx was 3 wallwalk, Rx+ 5 HSPU)
}
weights: 10x75, 9x85, 8x95, 7x105, 6x115, 5x125, 4x135, 3x145, 2x155, 1x165

B. For time
{
30 cal row
30 DU
30 T2B (Rx was K2E)
30 DU
30 situp
}
time: 6:35

2025-12-02 WoD

//1st day back after some travel

WARM
400m run
2 min row
std warmup

MAIN

A. 4-5 rounds, not for time, 5-7 FrontSquats, starting w a SquatClean
{
1 SquatClean
4-6 FrontSquat (last couple rounds only did the squat clean)
}
7x75, 6x95, 5x115, 3x135, 2x155, 1x165, 1x175 (Tied my PR from a 2018 comp)

B. For reps:
{
3 min to complete:
{
9 burpees
21 FrontSquat 95#
21 pullup
} Finished 2:18 - went way too fast.
rest to 3min mark, then:

3 min to complete:
{
15 burpees
15 FrontSquat 95#
15 pullup
} finished at 2:58, then:

3 min to complete:
{
21 burpees
9 FrontSquat 95#
9 pullup
} finished at 3 min exactly
}