2025-11-13 Travel Workout

 A. 14,13,12....3,2,1 (105 reps) not for time, but fast pace
{
Pushup
AirSquat
}

2025-04-17 WoD

WARM
2 rounds
{
1 min row
20s bar hang
2 inchworm
2 spiderman
20s hollow hold
}

MAIN

A. OHPress: 5x65%, 5x75%, 5+(ME) 85%, 5x75%, 5+(ME) 65%.
{
1 RM the other day was 102, so I did 65/75/85 and just added 2 pounds
5x67#, 5x77#, 3x87#, 5x77#, 8x67#
}

B. (Superset w A) 4x8 Seated Leg Raise

C. 100 pushups for time. Every break, do 10 T2B & 200m row.
{
20, 20, 20, 15, 15, 10
5 breaks = 50 T2B, 1000m row
}
time: 15:15

2018-07-21 WOD

WARM
1750m row
std warmup
some of each of the movements below

MAIN

A. Partner workout - divide work as needed:
{
A1. buy-in 800m farmer carry 2x50# DB, trade-off DB as needed, any time DB touches ground (zero for us), add 10 burpees to A3.
A2. Divide work w partner on:
{
100 pullups (50 each - I did 15 C2B, 35 regular pullups)
100 pushups
100 goblet lunge 50#
100 S2OH one arm (push jerk) - 5 sets of 5/side, each
100 GHD situps - 5x10 each
100 wallball 20# - 5x10 each
}
A3. 20 synchro burpees
}
time: 38:40

I added

B. HSHolds
just a couple for ~10s each

2018-07-08 Travel Workout

A. Run 9.42km; 45:58; 4:53 Pace

B. 100 pushups (20, 10, sets of 5-7 rest of the way)

2018-02-20 Travel Workout

Just did 100 pushups in my room

2017-04-04 WOD

WARM
std warmup
3 rounds
{
30s DU
30s air squats, mtn climbers, burpees
}

MAIN

A. Snatch drills w 45# bar. 2X the following:
{
6 high pulls
6 power snatch
6 OHs
6 sntach
}

B. 3 rounds for time
{
30 DU
15 Power Snatch 75#
200m run
}

C. 5 min EMOM
{
2 Snatch (60% and increasing)
}
65#, 75#, 75#, 85#, 95#

I added:

D. 4 rounds, not for time:
{
30s HSHold (parallettes)
30s L-sit (or 2x15) w parallettes
15 pushups
30s OH Squat hold w 25# bar
}

(later)
E. remainder of 100 pushups (2x15, 2x10)




10:25

2017-04-03 WOD

back to the box after week's vacation.

WARM
std warmup
20 medball passes
400m run

MAIN

A. Monthly challenge. Max rep thrusters unbroken 95#

B. 3 rounds, each for time, 3 min rest b/t
{
25 cal row
5 Deadlift. add 10# from last week (i've missed 2 weeks DL so just did 225)
10 HSPU (did 7,9,7, all strict)
}
2 min
2:30
2:33

C. Accessory work
5 rounds, not for time:
20 DU
10 inclined pushups

D. MUs
1,1,2

2017-03-31 travel workout

A. Run 9.32 km. 48:00. 5:09

B. 1 mile run (w kid. Not for time)

C. 100 pushups - day 67 of 69

2017-03-30 Travel Workout

A. Run 10.0km; 51:04; 5:11 pace

B. 100 pushups - day 66 (of 68)

2017-03-29 Travel workout

A. Run 9.5km; 53:03; 5:35 pace

B. 100 pushups - day 65 (in 67)

2017-03-27 travel workout

Lightweight workout in hotel gym

A. 3x10 lat pull down 90#

B. 3x8 front squats 80#

C. 3x5 pistols

D. 3x8 triceps extension

E. 100 pushups (broken up) - day 64

2017-03-26 travel workout

A. 5k run. 29:08. 5:48 pace

B. 100 pushups - day 63

2017-03-23 WOD

Was active recovery day, but since I'd missed most of this week, decided to do something a bit taxing to get a sweat going. Didn't want to push too hard though... 17.5 tomorrow.

WARM
std warmup
750m row
warm up CJ:
bar drills
5x95#
3x115#

MAIN

A. 10 rounds, not for time
{
20 DU
2 CJ 135#
15 Pushups (makes up 100 pushups for today - day 62, plus 50 I'd meant to do last night but forgot)
2 MU (about half the sets were 2 strung together, rest were singles)
}

2017-03-22 Run + pushups

Short workout today, pressed for time.

A. Run 3.08km; 16:03; 5:12 pace (short, but all I had time for)

B. 100 pushups; day 61
[update: did 50 actually, meant to do 50 that night, didn't. made up for it next day]

2017-03-21 Pushups only

Missed yesterday due to work travel, and workout today for same reason. Got in 200 pushups in the evening.

A. 200 pushups (100 day 59,60)
10 sets of 20

2017-03-19 Sunday Run + Pushups

A. Run 9.57km. 46:45 ; 4:53 pace

B. (later on). 100 pushups (day58)

2017-03-18 WOD

WARM
3x15 pushups
foam roll 2 min
3 min AirDyne
std warmup

MAIN

A. 9-6-3
{
rope climbs (I did 4,3,2)
Cleans 135# (Rx was 165)
}
11:12

3 min rest

B. 21-15-9
{
Benchpress 135# (Rx was 155)
Goblet Squat 36# (Rx was 53#)
Run 400#
}
12 min cap, finished everything but the last 400#

I added:

C. 3 rounds:
{
pushups 15,10,10 (that, plus the above ones makes 80 of the 150 I had to do today)
1 MU
}

D. (later) 100 pushups day 57
remaining 70: 15,15,10,10,10,10

2017-03-17 CF Open 17.4

WARM
std warmup
3 min row
5x5 deadlift, increasing
wallball 2x5 20#

MAIN

A. CF Open 17.4. 13 min AMRAP of
{
55 Deadlift 225# (I did all singles right from the start)
55 wallball 20# (sets of 5 right from the start)
55 cal row
55 HSPU
}

Finished the DL's, Wallball, and the row. Got 3 HSPU in the 30s I had left. 22 reps better than last year, but that's mainly a factor of how poorly I prepped for this one last year. My goal was to get a few HSPU, which I did.

I added:

B. 50 Pushups (half of 100 for day 56. Forgot to do the rest, so have to add to Saturday)

2017-03-16 WOD

active recovery day

WARM
std warmup

MAIN

A. 1k row
~4min

B, C, D supersetted

B. Work to a have CJ
5x95, 3x115, 3x135, 2x155, 1x165, 1x165

C. MU work
5 strict pullups, 1 MU, 2MU, 3MU, 2MU, 1MU

D. 100 pushups, plus the 50 from yesterday (day 54+55)
15x7 with above
then did 3x15 afterward

2017-03-15 Travel Workout

Quick one, as I was pressed for time before my flight.

A. 3.5km run, 19:55, 5:43 pace (traffic!)

B. 50 pushups (forgot to do second 50, did them next day) day 54 (part of it)