2026-07-29 Travel Workout

A. 5 rounds, not for time
{
20 situps
5 pushups
4 strict pullups
3 strict chinups
}

2026-04-22 WoD

WARM
400m run
1 min row
90-90s
2x30 SU
10 back squat 45#
10 good mornings 45#
spidermans
inchworms

MAIN

(both A and B swapped BackSquat for FrontSquats & OH Squats)

A. 6 sets, each on the 2 min mark
{
4 BackSquat @ 65-70%
}
2x185, 2x205, 2x225

B. 12 min AMRAP
{
50 SU
15 BackSquat 135#
1 chinup
8 chinup grip ringrows
}
6 sets even

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)

2025-10-16 WoD

WARM
400m run
std warmup
1 min row
clean drills
20 SU
15 DU

MAIN

A. Work to a heavy PowerClean, using this complex for first few weights, then just PC's.
{
HighHangPowerClean
HangPowerClean
2 PowerClean
}
75, 95, 115 (complex)
135, 155, 165, 175 x 2
185 - two attempts, both failed

B. Superset w A
2x3 tempo strict chinups
3x1 RingMU

C. (superset a A,B)
2x20 SU, 2x15 DU

D. 6 rounds for time
{
2 RingMU (Rx was 3 chinup, Rx+ 3 MU)
4 PowerClean 135#
50 DU
}
time: 12:43
}

2025-09-09 WoD

 WARM
1 min airdyne
std warmup
deadlift drills

MAIN

A. 5x8-10 Deadlift at 70% (just getting over a cold so scaled back a bit from there)
warm: 5x95, 5x135, 5x185
main: 8x205, 3x6 x 225

B. (Superset w A) 5x3 Box Jump

C. 7 rounds for time
{
1 strict chinup (adding 1 rep per round)
7 box jump over 24"
11 DBSnatch 35# (Rx was 40#) 
}
time: 10:45 (scaled)

2025-06-27 Travel workout

WARM
10 min airdyne

MAIN

A. 3x10 incline DB Bench 25/30/35#

B. 3x10 DBRow 30#

C. 3x8 Chinup

D. 3x10 KBS 50#

E. 3x10 DB OHPress 20/25/30#

F. 3x10 tricep extension (moderate)

2025-06-11 WoD

WARM
400m run
std warmup

MAIN

A. 3x3 Front Squat at 70-80%
warm: 8x45, 6x95, 4x135
main: 3x165, 3x185, 3x185#

B. (superset w A)
10s bar hang, into
2 strict chinups

C. 4 rounds for time
{
12 DBHangSquatClean 2x35# (Rx was 50#)
8 strict chinups
1 long block run
}
time: 11:22

2025-05-31 WoD

WARM
500m row
std warmup

MAIN

A. 3 rounds for reps.
{
2 min ME chinups
2 min ME wallball 20#
2 min ME medball situps 20#
2 min DBSnatch 35# (alternating)
2 min rest
}
R1: 20, 25, 25, 25 = 95
R2: 21, 26, 27, 28 = 102
R3: 21, 27, 27, 38 = 113
Total = 310 reps

2025-05-23 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8-10 Pendlay row (8x95, 7x115, 6x135, 5x155)
1 length sled pull (2 plates)
2 strict chinups at tempo (3s up, 2s at top, 3s down)
}

B. 4 rounds for time
{
1 block carry (53# farmer carry; 35# front rack carry, 26# OHCarry, 26# OHCarry)
10 strict chinup
10 DB thruster 35#
}
16:05

2025-05-09 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
10/leg deficit bulgarian split squat w 2x25# DB
10 benchpress 115#
}

B. For time. 2-4-6-8-10*-8-6-4-2
{
BackSquat 135#
StrictChinup
}
10:43

2025-04-15 WoD

WARM
200m run
2x
{
1 min row
10 ring row
2 inchworm
15 hops
10 banded flys
}

MAIN

A. Benchpress: 5x65%, 5x75%, ME 85%, 5x75%, ME 65%
warm: 5x95, 5x105
main: 5x115, 5x135, 4x155, 5x135, 8x115 (~% based on PR of 185#)

B. (Superset w A) weighted chinups
5x16#, 5x26#, 3x35#, 2x44#, 1x53#

C. 15 min AMRAP
{
10 box jump 24"
7 chinup
1 long block run
}
5+15 (6 full rounds, but went 16 min)

2025-04-09 WoD

WARM
2 min row
std warmup

MAIN

A. BackSquat: 5x3 @70-80%, 3x2 @ 75-85%, 1x1 @ 85-95%
warm: 5x45, 5x95, 5x135
main: 5x3 @ 175, 2x3 @ 205, 1x1 @ 225 (using max of ~255 for the math)

B. 14 min AMRAP
{
1 block run
7 strict chinups
10 back squat 135#
}
5 rounds + 1 run

C. 50 rep bicep curl with 45# bar
12+11+10+9+8

2025-01-14 WoD

WARM
400m run

2x
{
1 min row
2 spidermans
10 banded lat pulldowns
10 banded rows
5 goblet squat 26#
}

clean drills

MAIN

(A, B, start of a 6 week cycle)

A. Work to a 1RM SquatClean
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 2x165 (failed first, caught second but not full squat (powerclean))
155# was my max

B. (superset w A).
{
5x2 strict pullup
max rep strict pullups in 1 min: 17 (5,3,2,2,2,1,1,1)
}

C. 3 rounds, each for time, ~2min rest b/t
{
25 cal row
10 strict chinup
5 squatcleans at ~70% of ORM from A (I did 115#, which is about 75#)
}
3:09, 3:39, 3:30
} 

2024-12-31 WoD

If calculations are right, this is workout 4000(!).

WARM
std warmup
clean drills
chinup & HSPU practice

A. 5 rounds, each on the 2 min mark
{
2 HangPowerClean
1 PushJerk
3 strict C2BChinup
}
95, 115, 135, 135, 155

B. 18 min AMRAP
{
3 StrictHSPU 
2 HangPowerClean 135#
3 Strict Chinup
}
15 rounds + 2 HSPU

2024-11-12 WoD

WARM
400m run
2 rounds
{
250m row
20 SU
30s hollow hold
10 ring rows
}

MAIN

A. 3 rounds, not for time
{
20 DU
5 v-ups
3 chinups
}

B. for time
{
200 DU
25 Chin-up
50 V-ups
25 Chin-up
l000m row
}
time: 13 min (forgot to write it down)

I added:

C. 1000m row (total for day = 2500; Rowvember total: 22,500 + 2,500 = 25,000. Halfway!)

2024-10-04 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds of this complex
{
1 Pause (above knee) power clean
1 Front Squat
1 Power Clean
}
45# 75#, 95#, 115#

B. After that, singles of heavy squat cleans, increasing
2x135#, 1x155#, 2x165#(caught as a powerclean both times), 1x175#(failed) 

C. Superset w A/B
5 rounds of 5 seated leg raise, or 2 chinup

D. 5 rounds for time
{
5 SquatClean 135#
8 strict chinup
1 long block run
}
17:30

2024-09-16 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
7/side bulgarian split squat 26# KBS
8 ring rows
}

B. 3 rounds for time
{
2 block run
21 Goblet Squat 35# (Rx was 53#)
12 strict chinups
}
11:15

2024-09-06 WoD

WARM
400m run
2 rounds
{
1 block run
10-10-10-10 banded goblet-hold walks
10 goblet squat
10 ring rows
}

MAIN

A. 5x3 Front Squat heavy-ish
warm: 5x45, 5x95, 4x135
main: 5x3 @ 165

B. (superset w A) 5x 8-12 prone bench DBRow
12x25's, 10x30, 9x35, 8x40, 8x40

C. 14 min amrap
{
10 front squat 95#
10 bar-facing burpees
10 strict chinups
}
5+2

2024-08-28 WoD

WARM
400m run
std warmup

MAIN

A. 16 min EMOM
{
min 1: 8 slide pushups (one hand up, one hand in pushup)
min 2: 10 ring rows
min 3: 8 Ring Y-raise
min 4: 40 SU
}

B. 16 min AMRAP
{
3 strict HSPU (rx was 2 wall walk, rx+ 4 HSPU)
10 strict chinups
50 DU
}
6 rounds even

C. Not for time, each movement for all reps
{
70 Banded bicep curls
70 Banded tricep extensions
70 Banded OHPress
}

2024-08-21 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
6/side deficit backrack BB lunge (3" plate)
8 DB Row
}
lunge: 95, 115, 125, 135, 145
DB Row: 25, 30, 30, 35, 40

B. 8 min AMRAP. 1,2,3,4...
{
Left DB FrontRack Lunge
Right DB FrontRack Lunge
strict chinup
}
8 rounds even (so 72 lunges, and 36 chinups = 108 reps

I added

C. 3 ring dips (trying to build that strength up again)