2026-09-08 WoD

WARM
400m run
4 spidermans
2 inchworm
10 banded squats
10 banded glute bridge w 25# DB
5/side single leg glute bridge with 25# DB
scap pulls, kip swings
deadlift drills

MAIN

A. 5 sets, each on 2 min mark. 5 Deadlifts
{
warm: 5x45, 5x95, 5x135, 3x185
main: 5x185, 5x205, 5x225, 5x245, 5x265
}

B. 6 sets each on 2 min mark, 2min rest b/t
{
9 T2B (Rx was 20 V-ups, Rx+ was 10T2B)
4 HSPU Negatives (Rx was wallwalks, Rx+ was HSPU)
box stepups remainder of 2min (Rx was box jumps).
}
box jumps: 20, 20, 21, 22, 22, 24

2026-06-09 WoD

 A. 6mile Airdyne
20:45

B. 5 rounds, not for time
{
10 DBGluteBridge 50#
10 ProneLegRaise
}

C. PT exercises

2026-06-01 WoD

 A. 5 rounds, not for time
{
4 min Airdyne (~1.2miles)
10 DBFrontSquat 1x35#
10 ProneLegRaise
10 DBGluteBridge 35#
}

2026-05-29 WoD

 A. 30min Airdyne. 7.69mile.

B. 3x10 DBGluteBridge
10x30, 10x40, 10x50#

2026-04-29 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, each for time, each on 4min mark
{
2 block run
10 DBLunge (2x25#) (subbed for burpees)
20 situps (subbed for 11 Hanging Knee Raise)
}
Times: 2:25-2:40 each. didn't write them down

B. 3 rounds, not for time
{
20s DBGluteBridge with band, 25#
10 elevated heel gobletsquat 25#
}

2024-06-24 WoD

WARM
400m run
clamshells
glute bridges
KBS (light)

MAIN

A. 4 rounds, not for time
{
5 Russian KBS into 5 American KBS 44#
10 glute bridges w 44# KB
30s jump rope (SU, DU, CrossOvers, DU)
}

B. For time:
{
2 rounds of:
{
40 RKBS 35#
50 DU
3 block run
}
directly into:
2 rounds of:
{
20 AKBS 35#
50 DU
2 block run
}
}
time: 17:25

2022-03-31 WoD

 WARM
2x40s SU
2x40s DU
std warmup

MAIN

A. 8 min max effort sled push
10x down-n-back (50'?) with 170# sled (45+25)

B. 3 rounds for quality
{
20 gorilla rows 2x30#
20 banded good mornings
30 DB glute bridge 30#
I added 3 seated leg raise w 2s hold
}

C. 9x3 banded BenchPress 95# w 30s rest b/t

D. Immediately after C, remove band, 1 max effort set benchpress
20 reps at 95#