2026-08-15 Travel Workout

WARM
1 min Airdyne
stretching, etc

MAIN

A. 3x8 DBCurl 2x25#

B. 3x8 HammerCurl 2x25#

C. 3x8 ArnoldCurl 2x25#

D. 3x8 DBInclineBench 2x30#

E. 3x10 pushup

F. 3x8 DBLateralRaise 2x5#

G. 3x8 DBSnatch 30#, 40#, 50#

H. 3x8 SkullCrusher 55#

I. 3x5 AbRollout (scale)

2025-10-29 WoD

WARM

400m run
2x1min row
std warmup

MAIN

A. For time:
{
2 rounds
{
2 block run
5 burpees to target
10 strict pullups
}

2 rounds
{
2 block run
5 burpees to target
10 kipping pullups
}

2 rounds
{
2 block run
5 burpees to target
10 C2B pullups
}
}
time: 19:03 Rx

B. Accessory work - 3 rounds, not for time
{
8/arm DBCurl 30#
5 seated leg raise
1 min foam rolling
}
}

2025-10-26 WoD

WARM
1000m row
300m skierg
clean drills

MAIN

A. Work to a moderate heavy CJ (PowerClean + PushJerk)
5x75, 4x95, 4x115, 3x135, 3x155, 2x165, 1x175(clean only, failed jerk)

B. (superset w A)
6x3 Pike Pushup 

C. 3x1 TuckFrontLever

D. DBCurl, 3 sets
8/arm x 25#, 7/arm x 30#, 6/arm x 35#

2025-08-23 TravelWorkout

 WARM
500m row
std warmup

MAIN

A. 3x10 GobletSquat 44#

B. 3x5 pullup

C. 5x3 HSPU

D. 3x10 Reverse Fly 2x10#

E. 3x10 DBCurl 2x25#

F. 100 KBS 44#

2025-08-07 WoD

WARM
400m run
std warmup

MAIN

A. For time
{
35 T2B
35 Burpees
1 Mile run
25 T2B
25 Burpees
5 block run (~1/2 Mile)
15 T2B
15 Burpees
2 block run (~1/4 mile)
}
24:35 (note, I forgot the 2 block run at the end, then realized it and completed the workout. so this time includes about a minute break).

B. 3 rounds, not for time
{
8/side DBCurl 25#
8 skull crushers 45#
3 dragon flag negatives
}

2025-07-28 WoD

WARM
2 rounds
{
1 block run
5 medball bootstraps
2 spiderman
5 OHPress 45#
10 As,Y's w band
}

Pullup drills, thruster drills

MAIN

A. 5x7 Front Squat, ascending weight
7x75, 7x95, 7x115, 7x135, 7x155

B. (Superset w A) DBCurl
8x20, 7x25, 6x30, 5x35

C. "Run, Fran, Run" 
{
3 block run
21 Thruster 95#
21 pullup
2 block run
15 Thruster 95#
15 pullup
1 block run
9 Thruster 95#
9 pullup
}
time: 13:30

2026-06-26 Travel Workout

WARM
stretching

MAIN

A. Not for time: 10,8,6,4,2 (30 reps each) of
{
DB Snatch 35#
DB Bench 2x30#
Pike Pushup (on box)
Situp
KBS 50#
Goblet Squat 35#
Pullup
Tricep extension 30#
DBCurl (x2) 30#}
}

2024-04-07 WoD

 A. Run 3.0km, 15:40, 5:12 pace

B. Work to a heavy PowerClean + PushJerk (not too heavy - still recovering)
3x45, 3x75, 3x95, 3x115, 3x135, 2x155(clean only)

C. (Superset w B) 5x1 HSHold with HSPU negative

D. DB curls
10/armx20#, 8/armx25#, 6/armx30#

E. 1x5 strict pullup

2023-11-16 WoD

WARM
400m run
2 min Airdyne
3 rounds
{
8 KB Goblet squat 26#
8 KBS 26#
8 KB GoodMorning 26#
10 band pullapart
}

MAIN

A. 4 rounds, not for time
{
8 Inclined DB Bench (2x25, 2x30, 2x35, 2x40)
8 bent over DB Row (2x30, 2x35, 2x40, 2x45)
}

B. 3 rounds, not for time
{
2x25' sled push (2x45#)
2 block run
2min rest
}

C. 4 rounds, not for time
{
8 DB Curl w 3s negative 2x25#
16 plank KB pull-through 35#
}

2023-09-21 WoD

 //quick hotel workout

WARM
light stretching

MAIN

A. 3x8 DBFrontSquat 2x40#

B. (Superset w A) 3x5 strict pullup

C. 3x8 DBCurl 2x25#

D. (Superset w C) 4x1 HSHold

E. 3x8 DBStrictOHPress 2x25#

F. (Superset w E) 3x3 StrictHSPU

G. 3x8/side DBRow 1x40

H. (Superset w G) 3x8 DB Pullover 1x40

I. 3x5 DBDeadlift 3x6, 2x70#

2023-09-04 WoD

 //still travelling - just some light shoulder rehab work and skill work.

A. 3x8/side DB lateral raise 10#

B. 3x8/side DB lateral rotation 10#

C. 3x8/side DB Curl 25#

D. 3x8 tricep extension 50#

E. 6 HSHold ~10s

2023-03-19 WoD

WARM
400m run
500m row
clean drills

MAIN

A. Work to a heavy PowerClean + Push Jerk, working on form.
5x75, 5x95, 5x115, 5x135, 3x155, 2x165

B. (Superset w A)
6 sets of Strict HSPU, increasing 1 per set (1,2,3,4,5,6)

C. 1x50 Back Squat 115#

D. 3 rounds, not for time
{
8/arm DB Curl 25#
10 DB Shrug 2x50#
}

2023-02-16 WoD

 //didn't push hard today - Open starts tomorrow!

WARM
400m run
std warmup

MAIN

A. 3 rounds, not for time
{
10 Romanian deadlift 135#
50' sled push (sled+25#)
10 Romanian deadlift 135#
}

B. 4 rounds, not for time
{
5 bench press 95#
10 inverted bw row (basically same as a ring row, but w bar)
}

C. 4 rounds, not for time
{
8/arm DBCurl 25#
10 skull crushers 35#
}

2023-01-04 WoD

WARM
400m run
std warmup
Several of each of movements below

MAIN

A. 20min EMOM, rotating through below:
{
Min1: 10 T2B
Min2: 11 shuttle runs
Min3: 25 abmat situps (Rx was 15-20)
Min4: 12 cal row
}

B. 4 rounds, not for time
{
10 dual DB Curl 2x25#
10 DB RollingTricepExtension 2x25#
}

2022-12-30 WoD

 //Travelling to see family. bought passes to a local gym w my kid

WARM
3 min Airdyne
std warmup

MAIN

A. Work to a heavy 3-rep back squat
10x45, 8x95, 6x135, 5x155, 5x175, 5x185, 4x205, 3x225

B. (superset w above) 5x3 strict pullup

C. 4x5 OHPress
45, 65, 75, 95

D. 3x10/side DB Curl
25#, 30#, 35#

E. 3x8 DBBench
25#, 35#, 45#

F. 5 HSHold

G. 4x3/side DBSnatch
45, 55, 65, 75(failed right side only)

H. Work to a heavy Power Clean
8x45, 5x95, 5x115, 4x135, 3x155, 2x165, 1x175(failed)

2022-12-03 WoD

 //quick travel workout in hotel gym

A. Run 5 min (~1k)

B. 10,8,6,4,2 of (30 reps each)
{
Strict HSPU (half the number)
DB Snatch 50#
ShrimpSquat
DBTricep Extension 40#
DB Curl 2x30# (double the number)
Pushup
Situp
AirSquat
}

2022-10-21 WoD

 A. 5 min airdyne (stationary bike, really)

B. 10,8,6,4,2 of
{
strict pullup
Strict HSPU (div by 2: 4,3,2,1)
Strict pullup
pushup
pistol
DBSnatch 25#
DBCurl 25#
Hanging Leg Raise
}

2022-09-22 WoD

 WARM
400m run
2 min AirDyne
std warmup

MAIN

A. Back Squat 12x2 at 31x1 tempo, 50# of 1RM, 30s rest b/t
12x2 @ 125#

B. 3 rounds, not for time
{
6/side KB Front Rack Bulgarian Split Squat 36# (Rx was 53#)
down-n-back sled pull w 2 plates (135#?)
}

C. 3 rounds, not for time
{
10/side seated DB Curl 30#
8 DB lateral shoulder raise (2x8#)
10/side banded Pallof press
}

2022-08-10 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds for time, with 5 block (~1/2 mile) run buy-in and cash-out
{
5 block run

5 rounds:
{
10 Hand-release pushups
15 Box Jump Over 24"
20 abmat situps
}

5 block run
}
time: 17:20

B. 3 rounds, not for time
{
8 DB Curls at 31x1 tempo 2x25#
8 DB skull crushers 1x40#
}

2022-07-21 WoD

 WARM
400m run
2 block run
std warmup

MAIN

A. 3 rounds, not for time
{
50' down-n-back sled push 200#
30 ab mat situps
30s plank hold
}

B. 3x10 benchpress 115#
then
3x10 DB Floor press 2x30#
with
20 band pull-aparts between every set (6 sets)

C. 4 rounds, not for time
{
8 dual DB Curls 2x25#
10 skull crushers 1x50#
}