2026-08-08 WoD

WARM
200m run
500m row
std warmup

MAIN

//3 different 15min AMRAPs, 2min break between each - entire thing on a running clock of 49 min(!)
//was a partner wod but I did it solo and scaled a bit

A. 15 min AMRAP
{
25 DBFrontRackLunge 2x35# (Rx was  50#)
15 cal Airdyne
}
4 rounds + 25 reps

2 min rest

B. 15 min AMRAP
{
25 DBSnatch 30# (alternating sets of 6) (Rx was 50#)
250m row
}
4 rounds  +  15 reps

2 min rest

C. 15 min AMRAP
{
20 DBFrontSquat 2x30# (Rx was 25 reps, 2x50#)
2 block run (Rx was 3 block)
}
3 rounds even
}
}

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.

2026-02-02 WoD

WARM
400m run
std warmup (with a lot of banded squats, cossacks, etc)

MAIN

A. 5x2 BackSquat at 80-82% of ORM
warm: 8x95, 6x135, 4x185, 3x205, 2x225
main: 2x2x225, (added 5's), 3x2x235
My prev PR was 285, but more recent has been around 265. 235 = 82% of 285, or 89% of 265. 
Or, 235 is 78% of 300#, which is maybe my stretch goal

B. 5 rounds for time
{
15 cal airdyne (2 rounds) or SkiErg (3 rounds) - Rx was 20
50' DBFrontRackLunge 2x30# :(Rx was 50#)
}
17:15

2025-11-25 WoD

WARM
400m run
1min row
10 deadbugs
10 90/90s
10 glute bridge with miniband
10 frontrack elbow punches

MAIN

A. Work up to FrontSquat 1RM
7x45, 7x95, 6x135, 3x175,
2x195, 1x215, 1x225, 1x235(PR!)

B. 3 rounds for time
{
50' DBFrontRackLunge 2x50#
2x50' FarmerCarry 2x50#
}
2:57

2025-09-30 WoD

WARM
400m run
std warmup
tabata hollowhold (ouch!)

MAIN

A. BackSquat 5x3, ascending to ~75% ORM. Tempo 33x1
warm: 5x45, 5x95 at tempo
main: 3x135, 3x155, 3x165, 3x175, 3x195

B. (Superset w last few sets of A)
3x8 GobletSquat 35# at 33x1 tempo

C. 3 rounds for time
{
40 feet-anchored situps
20 alternating DBFrontRackLunge 2x35#
}
Time: 7:13

2024-11-28 Thanksgiving WoD

WARM

400m run
2 rounds
{
500m row
2 inch worms
4 shoulder taps
6 box stepups 20"
8 KBS 35#
10 goblet squat 35#
12 ring rows
}

warmup of movements below
SquatCleanThruster 45, 95, 135
5 pullup
2 RingMU

MAIN

A. 12 days of VC. rep scheme like the song 1, 2,1, 3,2,1, 4,3,2,1...
{
1 SquatCleanThruster 135#
1 RingMU (Rx was 2 pullup, Rx+ 2 RingMU)
3 BoxJump 24"
4 DBFrontRackLunge 2x35 (Rx was BBLunge 135#)
5 DBPushPress 2x35 (Rx was 2x50)
6 Deadlift 135#
7 T2B
8 Pullup
9 KBS 44# (Rx was 53#)
10 Burpee
11 wallball 20#
12 cal row
}
time: 37:57
Normally it's 364 reps, but was 11 less () because I did 1 MU. So, 353 reps

2024-08-26 WoD

Had to leave early, so only did part A, skipped part B (an amrap of box jumps, pushups, front squats)

WARM 
400m run
std warmup

MAIN

A. 20 min EMOM, on the 4 minute mark (5 sets)
{
A1. Benchpress, going up in weight, down in reps:
10x75, 8x95, 6x115, 4x135, 2x155

A2. DBFrontRackLunge (2xDB)
20x25#, 16x30#, 12x35#, 8x40#, 4x45#
}

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)

2023-09-06 WoD

WARM
400m run
2 rounds
{
1 min row
1 min spidermans/bootstraps
10 tabletops
10 lunges
}

MAIN

A. 12 min emom
{
2 Box Squats 185# (was supposed to be 70%)
}
(2x95, 2x135 warmup, then 12 sets at 185#)

B. 3 rounds, each for time. equal time rest b/t
{
400m row
24 KBLunges* 36#
}
* 1st round: KBFarmerCarryLunge: 2:35
* 2nd round: KBFrontRack Lunge: 2:37
* 3rd round: KBOHLunge: 2:38

2023-08-10 WoD

WARM
400m run
std warmup

MAIN

A. PinFrontSquat 9x2, at 40-70% ORM
warm: 2x45, 2x95
main: 3x2x115, 3x2x135, 2x2x155, 1x2x175

B. 3 rounds, each for time, rest ~2min b/t
{
250m Row
8 DBPowerClean 2x35# (Rx was 2x50#)
8 DBFrontRackLunge 2x35# (Rx was 50's)
8 pushup
}
1:44, 1:48, 1:54

2023-05-19 WoD

 //First day back after several days of biz travel

WARM
400m run
2 rounds
{
1 min row
1 min spiderman
10 flutterkicks
5 shoulder swimmers
10 scap pulls
5 kip swings
}

MAIN

A. 3 rounds, not for time
{
20 banded glute bridges
4 lunges w 2x25# DB in farmer carry
4 lunges w 2x25# DB in front rack
4 lunges w 2x25# DB OH
}

B. for time:
{
3 rounds:
{
20 DBLunge 2x30#
20 T2B
}
2 rounds
{
20 DBFrontRackLunge 2x30#
15 pullup
}
1 round
{
20 DBOHLunge 2x30#
10 C2BPullup
}
}
time: 14:45
}
}

2023-04-29 WoD

WARM
400m run
std warmup

MAIN

(was all a partner workout, trading off running/work. So I did it solo, working for same time as the run took me)
A. 30 min amrap
{
A1. 9 min AMRAP
{
1 block run
DB Pushpress 1x35# (did sets of 15/arm, 25/side on the last set)
}
130 reps + 4 x 1block run

A2. 9 min AMRAP
{
1 block run
T2B
}
60 reps + 4 x 1block run

A3. 9 min AMRAP
{
1 block run
pullups (sets 1,3,5)
DBFrontRackLunge (sets 2,4) 2x35#
}
75 reps + 4 x 1block run
}
total 277 reps

2023-03-13 WoD

WARM
400m run
std warmup

MAIN

A. 5x5 front squat, building weight to moderate/heavy
{
6x45, 5x75
5x95, 5x115, 3x5x135
}

B. (Superset w above) 5 rounds, not for time
{
3 T2B
10 seated leg raise (over KB)
}

C. 4 rounds for time
{
20 DB Front Rack Lunges 2x30# (Rx was 2x50#)
16 T2B
}
time: 8:30

2023-03-09 WoD

WARM
400m run
std warmup

MAIN

A. work to a heavy 2-rep backsquat, w 31x1 tempo
warm: 5x45, 3x95
main: 2x115, 2x135, 2x155, 2x175, 2x185, 2x205, 2x225 (~depth), 2x205

B. 4 rounds, not for time
{
50' lunge, 2x25# DB, one in front rack, one OH.
10 weighted tuck-ups (2x10# plate)
}

C. 3 rounds, not for time
{
10 DB Fly 2x10#
8/side bent-over DB row
10 DB tricep pullover
}

2022-07-30 WoD

WARM
std warmup
clean drills

MAIN

A. Work to a 4x3 PowerClean at 75%
warm: 5x45, 4x95,
main: 3x3@135#, 1x3@155#

B. (superset w above)
3 ring dips (first 3 rounds)
1 strict MU (last round)

C. 5 rounds for reps. Each round is 4 min emom, with 1 min rest before next round. Partner workout. One partner does full round, other partner does farmer carry hold. Then switch off for remainder of 4 min. After 1 min rest, resume at rep that you left off at
{
partner 1:
3 dips or 2 MU (I did 2 strict MU every round, but some rounds failed 2nd rep)
6 DB HangPowerClean 2x35#
10 DB Front Rack Lunge 2x35#

partner 2:
Farmer carry hold 2x35#
}
Over 5 rounds, we managed 8 full rounds, but I think I did 12-13 MU's, not 16

2022-06-24 WoD

WARM
std warmup

MAIN

A. 5x5 backsquat moderate heavy back squat, or increasing w sets
warm: 10x45, 5x95,
main: 5x135, 5x165, 5x185, 4x205, 3x225

B. AMRAP 12
{
12 DB Front Rack Lunge 2x35#
12 pushups
12 Alternating Gorilla Rows 2x35#
}
total: 7 rounds + 4 reps

2022-06-17 WoD

WARM
400m run
500m row
std warmup

MAIN

A. 3 rounds for time
{
500m row
10 KB front rack alternating lunge (left) 53#
25 DU
10 KB front rack alternating lunge (right) 53#
25 DU
50 situp
2 min rest
}
time 13:15

2022-04-22 WoD

WARM
2 min Row
std warmup
3 rounds
{
5 KBS 26#
5 Goblet squat 26#
}

MAIN

A. 5 rounds for time
{
50 SU (Rx was 40 DU)
10 Right one arm KBS 36# (Rx was 53#)
10 KB Right Front Rack Alternating Lunge 36# (Rx was 53#)
10 Left one arm KBS 36# (Rx was 53#)
10 KB Left Front Rack Alternating Lunge 36# (Rx was 53#)
}
30 cal row buy-out

Time: 13:00

B. 10 min of foam rolling, stretching, etc

2022-04-09 WoD

WARM
2 min Airdyne
std warmup

MAIN

A. 12 min AMRAP. w Partner, 1 works, one rests, switch every 0.5miles
{
ME Airdyne, switch every 0.5M
}
We did 4.5 miles, which means I did 5 rounds of 0.5 miles

rest 2 min

B. 12 min AMRAP. w Partner, 1 works, one rests, switch after each set below
{
8 DB Frontrack Lunge 2x30#
4 strict chinup
}
10 full rounds + 1 partner 11th round + 8 lunges = 120x2+12+8 = 260 reps

2021-12-06 WoD

 //vacation over. back to the box

WARM
200m run
std warmup

MAIN

A. 3x5min AMRAP, 5min rest b/t; pullup movement changes for each 5 min segment
{
16 DB Front Rack Lunge 2x30#
9 *Pullups
6 DB HangPowerClean 2x30#
}
* pullups
round 1: Burpee pullups
round 2: C2B pullups
round 3: Strict pullups

Roughly 2.5 rounds per amrap = 8 round total