2026-10-15 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds for time, building
{
3 Deadlift
2 PowerClean
1 HangPowerClean
}
warm: 45, 75
main: 95, 115, 125, 135, 145(aggravated my shoulder on the last rep here. Scaled part B as a result)

B. 11min AMRAP
{
11 HangPowerClean 75# (Rx was 95#)
6 RingRow (Rx was pullups)
3 burpee over bar
}
5 rounds + 15 reps

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
}

2026-09-11 WoD

 //Tough one today, even though I scaled it pretty drastically!

WARM

400m run
1 min row
2x
{
2spiderman
10 90-90s
5 kip swings
3 power clean 45#/75#
3 FrontSquat 45#/75#
}

MAIN

A. 4 rounds, each on 2 min mark. Building to a heavy weight
{
1 PowerClean
1 HangPowerClean
2 FrontSquat
}
95, 115, 135, 155

B. 9 Rounds for time
{
6 BurpeeBarJump (Rx was 11)
3 PowerClean 135#
2 FrontSquat 135# (Rx was 4 reps)
4 Pullup (Rx was 3 BMU or 6 C2B)
}
19:29

2026-08-03 WoD

WARM
400m run
std warmup
clean drills
1 min row

Bench warmup. 5 sets, 30s on, 30s off:
15x45#, 10x65#, 8x75#, 6x85#, 4x95#

MAIN

A. August test. 2min AMRAP
Benchpress 95# (Rx was 155#)
5-4-3-3-3-2 = 20 reps

B. 5 sets. Each a 2min amrap, 1min rest b/t. I modified all of these
{
8 burpee bar jump (Rx was 10)
5 PowerClean 135# (Rx was 10 HangPowerClean)
pushups for remainder of 2min (I did these on my knees)
}
15, 14, 12, 10, 9 = 60 reps

2026-07-30 WoD

 //First day back after a week of travelling

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds, not for time. Start at light weight, build each round.
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155(skipped high-hang)

B. 12 min AMRAP (modded from original)
{
3 PowerClean + FrontSquat 1335#
10 BurpeeBarJump
}
5 rounds even

2026-03-21 WoD

WARM

100m run
1000m Row
std warmup
deadlift warmup: 8x95, 6x135, 4x185

MAIN

A. 10 min AMRAP 
{
wallball 14# (Rx was 20#)
* every break, do 20 cal row or ski erg or 15 cal bike or 1 block run
}
25, 20, 20, 25 = 90 reps
1 row, 1 bike, 1 run, 1 bike

B. 20 min amrap. Partner workout. You go I go  
{
6 BoxJumpOver 24"
6 deadlift 185#
6 burpee bar jump
* 2 block run at 10min, 20 min
}
8 1/2 rounds. 

2026-03-19 WoD

WARM
400m run
10 deadlift 45#
10 goblet squat 35#
10 DB RDL 35#
2 spiderman
2 inchworm

MAIN

A. 4x2 Deadlift at 78-82%
warm: 95x10, 135x9, 185x7, 225x5, 255x3, 275x3
main: 305x2, 315x2, 325x2x2
(I ran out of time during warmup, so kept building. 325 = 82% of 395, or 78% of 415; 305 = 82% of  370, or 78% of 391. Using goal of 400, it's like I went 76%, 79%, 81%, 81%)

B. 3 rounds, each for max burpee reps in 3 min, 2 min b/t
{
100' DB Lunge
burpee bar jump for remainder
}
R1: 18, R2: 22, R3: 20
Did first 2 sets with DB in front rack. Did 3rd set with DB overhead.

2026-03-15 CF Open 26.3

//was travelling friday so came in today to do this. Gave it a 90% effort, prob could have squeezed a few more reps if I'd really pushed.

WARM
200m run
500m row
clean drills
cleans & thrusters
std warmup

MAIN

A. CFOpen 26.3 (Masters 55+ weights shown). For time, 16 min cap
{
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 75#
12 BurpeeBarJump
12 Thruster 75#
}
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 95#
12 BurpeeBarJump 
12 Thruster 95#
}
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 115#
12 BurpeeBarJump
12 Thruster 115#
}
}
Got first 2 rounds done at 75, 3rd round done at 95, then 12 burpees, 12 cleans, 2 burpees
48+48+48+12+12+2 = 170 reps

2026-03-07 WoD

WARM
400m run
std warmup

MAIN

A. Partner workout. 10min amrap. you-go-I-go.
{
250m row
4 burpee bar jump (over rower)
}
I did 4 rounds, partner did 3

B. Partner workout. 20min amrap. you-go-I-go.
{
5 pushup
5 BoxJumpOver 24"
5 PowerClean 95#
2 PushJerk 95#
* every other round, 2 block partner run
}
I did 8 rounds, partner did 7. 3 Runs between the 4x2

2026-01-27 WoD

WARM
400m run
std warmup
clean drills
1 min row
SquatClean+PushJerk: 3x95, 3x115, 2x135

MAIN

A. 10 min EMOM
150m SkiErg

(1500m total)

2 min rest

B. 8 min EMOM
{
1 SquatClean + PushJerk
}
3x135, 3x145, 1x155, 1x165

2 min rest

C. 10min EMOM
6 Bar-facing Burpees

2026-01-06 WoD

WARM
400m run
1 min row
2 spiderman
5 OHPress 45#
banded walks

MAIN

A. Work to a 1RM OHPress (start of new cycle)
5x65, 4x75, 3x85, 2x95, 1x105, 1x110, 1x115(failed)

B. (with remaining time). work to a heavy PowerClean+ Pushpress or pushjerk
1x135 (PP), 1x155(PJ), 1x165(PJ) 

C. 16 min EMOM
{
Even: 30s ME burpeebarjump (over rower)
Odd: 30s Max cal row
}
Burpees: 7, 8, 7, 7, 7, 7, 8, 9 = 60
Row cal: 7, 9, 8, 9, 9, 10, 9, 10 = 71

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

2025-12-13 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

2025-11-24 WoD

WARM
400m run
3 inchworm
15 banded good mornings
10 goblet squats w heels elevated
10 AYT's

Snatch drills

MAIN

A. Snatch complex
{
HangPowerSnatch
HangPowerSnatch
OHSquat
}
45, 65, 75

Then just 2 HangPowerSnatch @ 85, 95, 115, 125(failed both attempts)

B. 10 min AMRAP
{
5 HangPowerClean 135# (Rx was HPS 95#)
5 bar facing burpees
10 T2B
}
5 rounds + 11 (5+5+1)

2025-11-06 WoD

WARM
400m run
2min row
3 inchworm
10 medball bootstraps
20 banded good mornings
30s hollow hold
30s bar hang

MAIN

A. Deadlift (2x10@60-65%, 2x7@65-70%, 2x3@70-75%) - I assume my max right now ~325#
warm: 10x95, 8x135, 
main: 185x10, 195x10, 205x7, 215x7, 225x3, 245x3
(percentages: 57%, 60%, 63%, 66%, 69%, 75%)

B. (superset w A) 3 sets
{
6 seated leg raise
3 kip swing into 2 T2B
6 banded lat pulldown
}

C. 4 rounds, each for time, ~2min between sets (rounded down)
{
7 deadlift 185#
14 burpee bar jump
11 T2B (did all these unbroken)
}
Time: 1:30, 1:41, 1:44, 1:48

2025-10-17 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. Build to a heavy 1-rep thruster, over ~7 sets
5x45, 5x75, 4x95, 2x115, 1x135, 1x145 (failed)

B. For time. 21-15-9
{
Thruster 95#
Bar-facing burpees
}
10:42

2025-10-06 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 3-4 rounds of this clean complex
{
HighHangCleanPull
HighHangPowerClean
CleanExtension (knee to highhang)
PowerClean
}
45, 75, 95, 115

Then 2 PowerCleans/round, increasing weight

2x135, 2x155, 2x165

B. (Superset w A) 4x7 Benchpress 31x1 tempo
3x7x95#

C. 3 rounds, each for time
{
2 block run
8 PowerClean 95#
5 BurpeeBarJump
8 PowerClean 95#
5 BurpeeBarJump
}
time: 3:11, 3:45, 3:55 (did ~1:45 rest b/t vs the recommended 2+)

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

2025-07-07 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)

2025-06-28 WoD

WARM
3x200m row
std warmup

MAIN

A. 10min AMRAP. sets of 3 reps at 70-80% ORM, alternating with partner
warm: 10x45, 8x95, 3x135, 3x155
main: 13 x 3x135 (13 rounds each)

B. Partner AMRAP 15. you-go-I-go
{
8 PushPress 95#
4 Bar-facing Burpees
200m row
}
partner did 6 rounds. I did 5 rounds + 8 pushpress + 4 burpees and 10s rowing.