2026-10-11 Sunday Bike

 A. Bike 11km. Not my fastest.

2026-10-10 WoD

WARM
500m row
std warmup

MAIN

A. Partner workout. 20min AMRAP. You-go-I-go
{
5 strict pullups (Rx was 10 kipping)
15 KBS 53#
10 Burpee bar jump
* every 2 rounds (x2 people), 30cal on row/bike/skierg
}
4 rounds each total, plus 15cal each row, 15 cal each bike, 5 pullups each.

B. 15 min emom (3x through)
{
min 1: 45s hollowhold
min 2: 45s plank
min 3: 45s flutterkicks
min 4: 45s plank
min 5: rest
}

2026-10-09 WoD

WARM
400m run
std warmup

MAIN

A. "Kelly" (modified quite a bit though) 5 rounds for time
{
2 block run
30 BackSquat 95# (Rx was wallball 20#)
30 BoxStepUp 20" (Rx was box jumps)
}
Time: 27:42

B. 3 rounds, not for time
{
1 min bar hang (1 min; 40+20, 30+15+15)
2x8 Hammer Curls 25#, 30#, 35#)
}

2026-10-06 WoD

WARM
2x
{
1 min cardio (run, skierg)
10 jump squats
10 lunges
10 scap pullups
10 kip swings
10 ring rows
}

MAIN

A. 4 rounds, each on 3 min mark
{
4-5 beat swings
8/side bulgarian split squats 1x30#
}

B. "Jason". For time
{
100 AirSquats
1 MU + 10 pullups (Rx was 15 pullups or 5 MU)

75 AirSquats
2 MU + 10 pullups (Rx was 25)

50 AirSquats
3 MU + 10 pullups (Rx was 35)

25 AirSquats
2 MU (tweaked shoulder a bit on 2nd one - didn't do 4) + 10 pullups (Rx was 45 pullups)
}
time: 13:32 (scaled)

2026-10-04 WoD

 //Decided to attempt an MU today, 4mo after surgery. Went well.

WARM

200m run
500m row
various shoulder warmup (shrugs, kip swings, DB raises, etc)
clean drills

MAIN

A. work to a moderate CJ (PC+PJ)
3x95, 3x115, 3x135, 2x155(clean only), 1x165 (clean only)

B. (superset w A) 5x1 HSHold

C. (superset w A) 3 sets DB Raise and DB reverse fly 2x10#

D. (superset w A) Pulling work

3 strict pullup
3 kipping pullup
3 C2B pullup
1 MU
1 MU
1 MU
1 MU

// surgery recovery progress:

Milestone	1st surgery	2nd surgery
	Feb 16, 2024	May 22, 2026
1st day at gym	Feb 24  (1week)	May 27 (5 days)
3k run	Mar 3 (~2rks)
8k run	Mar 17 (~4wks)
Banded pullups	Mar 29 (~6wks)
Light pwr clns	Apr 2 (~6wks)
Light thrusters	Apr 6 (~6wks)		*This was first wod, 6 weeks after surgery. 2nd time around was 2 weeks, but diff movements
Med clns/bench	Apr 7 (~7wks)		1st time around, too heavy too soon
Strict pullup	Apr 17 (~8wks)	July 11 (~7wks)
Murph	May 27 (~13wks)
Ring dips	august	June (~6wks)
RingMU(1)	Sept 3(7mo)	Oct 4 (4.5mo)
RinMU (30)	Mar-25 (13mo)

2026-10-03 WoD

WARM
500m row
2x
{
1 block run
90-90s
2 spiderman
10 lunges
5 PowerClean 45# 
5 PushPress 45#
5 FrontSquat 45#
}
(75# on the second round)

MAIN

//was a partner workout, but I cut it in half, did it solo, then did 1.5 rounds (the half round just listed out below

A. For time
{
2 block run
30 PowerClean 95#
2 block run
30 PushPress/PushJerk 95#
2 block run
30 FrontSquat 95#
500m row

1 block run
15 PowerClean 95#
1 block run
15 PushPress/PushJerk 95#
1 block run
15 FrontSquat 95#
250m row
}
time:28:15

2026-10-02 WoD

WARM

400m row
2x
{
1 min row
2 spiderman
10 walking lunge
10 banded backsquat 45#
}

MAIN

A. 5x5 BackSquat, building to heavy
warm: 5x95
main: 5x135, 5x165, 5x185, 5x205, 5x225, 2x245 (extra credit) 

B. 3 rounds, each 5 min, 2 min rest b/t
{
2 block run
8 BackSquat 135#
ME Pushups (Rx+ RingDip)
}
Score is pushups.
I did 5 ringdip each round then switched to pushups:
R1: 5+45
R2: 5+40
R3: 5+38

2026-10-01 WoD

WARM

400m run
2x
{
1 min row
90-90's
spidermans
10 box stepup 20"
10 ring rowsf
20s hollow hold
}

MAIN

A. 12 min amrap (3 rounds)
{
min 1: 30s ME Pullups (9 strict each round)
min 2: 8/side DBRow 35#
min 3: 15s side plank x both sides
min 4: rest
}

B. For time, 18 min cap
{
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 V-ups
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 T2B
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 abmat Situps
}
time: 15:09

2026-09-30 WoD

WARM
400m run
std warmup
several of movements below
2 block run

MAIN

A. 3 Rounds for time
{
3 block run
21 wallball 14# (Rx was 20#)
21 KBS 53#
}
time: 13:34

3 min rest, then immediately into

B. 3 Rounds for time
{
2 block run (Rx was 3 blocks)
21 KBS 53#
21 pushups (subbed for burpees
}
time:12:09

Total time: 28:43

2026-09-29 WoD

WARM
400m run
2x
{
spidermans
clean drills
kip swings
1min row
}

MAIN

A. 4 sets, every 3 min,
{
1 HangPowerClean
1 Front Squat
1 HangSquatClean

3 pullups with pause at top

25 SU
}
95#, 115#, 135#, 155# (last HSC was a HPC)

B. For time
{
20 strict pullups (was an option vs 30 kipping)
250 SU (Rx was 150 DU)
1000m Row
}
8:56

2026-09-28 WoD

WARM
400m run
std warmup

MAIN

A. 5 round, each on 2 min mark
{
1 OHPress
2 PushPress
3 PushJerk
}
65, 75, 85, 95, 105#

B. 18min AMRAP
{
1 block run
7 PushPress 95#
10 BoxStepUp 20" (Rx was 11 box jumps 24")
}
7 Rounds + 1 run

C. (accessory)
Tabata face pulls (~15/round, 8 rounds)

2026-09-27 WoD

WARM
500m row
std warmup
clean drills

MAIN

A. Work to a moderate PowerClean + PushJerk
5x75, 4x95, 3x115, 3x135, 2x155 (clean only, failed jerk), 1x165 (fail)

B. (superset w A)
6x3 strict pullup
 
C. (superset w A)
6x1 HSHold

2026-09-25 Travel Workout

 A. Hike 12km; pretty good hill climb(s) as part of it (Oia to next town over, in Santorini)

2026-09-22 Travel Workout

A. 14,13,12....3,2,1 of 
{
Situp
Pushup
AirSquat
}
105 reps

2026-09-21 Travel Workout

 A. Run 1 mile

B. 5 rounds
{
3 pullups
3 dips
}

C. Run 1 mile

2026-09-18 WoD

WARM

400m run
1 min row
90-90's
spidermans
5 benchpress empty bar
10 pushups
10 ring rows
20 walking lunge

MAIN

A. Benchpress. 5x5, each set on 2 min mark, tempo 31x1
95, 100, 105, 110, 115

B. "Strict Cindy". 20 min AMRAP
{
5 strict pullups <-- this is the difference from regular cindy.
10 pushups
15 AirSquat
}
14+11

2026-09-17 WoD

WARM
200m run
2x
{
1 min row
10 lunges
5 HangPowerClean 45#
10 AYTs
2 spiderman
2 inchworm
}

2x3 PowerClean 95#

MAIN

A. 5 rounds, each on the 4min mark. Score is slowest time.
{
2 block run
12 HangPowerClean 95#
}
2:02, 2:03, 2:03, 2:05, 2:03

B. Accumulate 3min bar hang
1:10, 0:30, 0:20, 0:15, 0:15, 0:10, 0:10

2026-09-16 WoD

 //ugh. hyrox day.

WARM
400m run
std warmup
2 block run

MAIN

A. For time
{
30 wallball 14#
100ft sled pull (2 45# plates on small sled)
40 DB Lunge 2x25# (Rx was 35#)
100ft sled pull (2 45# plates on small sled)
50 HRPushups
100ft sled pull (2 45# plates on small sled)
40 DB Lunge 2x25# (Rx was 35#)
100ft sled pull (2 45# plates on small sled)
30 wallball 14#

then 2000m row (or 1mile run - I did the row)
}
time: 16:49, then short transition, then 9:15. Total 26:50

2026-09-15 WoD

WARM

400m run
1 min SkiErg
4 spiderman
10 box stepups
10 banded good mornings
2x5 DBSnatch 25#

MAIN

A. For time
{
4 block run
25 BurpeeBoxStepOver (Rx was burpee box jump over)
50 DBSnatch 35# (rx was 50#)
25 BurpeeBoxStepOver (Rx was burpee box jump over)
4 block run
}
time: 15:25

B. (no score) Accessory work. 1min, 45sec, 30 sec
{
HSHold
Plank
Static Ring Hold
}

2026-09-14 WoD

WARM
400m run
std warmup
2x5 T2B
2x5 wallball

MAIN

A. For time. 22min cap
{
40 Wallball 14# (Rx was 20#)
20 T2B
1 Block Farmer Carry 53# KB

30 Wallball 14# 
15 T2B
1 Block Farmer Carry 44# KB (went a bit lighter after 1st round

20 Wallball 14# 
10 T2B
1 Block Farmer Carry 44# KB

10 Wallball 14# 
5 T2B
1 Block Farmer Carry 44# KB
}
Time: 16:38 (scale)

B. Work to a heavy 3-rep back squat
{
BackSquat 45x5, 95x5, 135x5, 185x4, 215x3, 235x3, 255x3
}