2026-11-08 Travel Workout

 A. 5min Airdyne (stationary bike, really)

B. 5x20 KBS 44#

C. (Superset w B) 5x8/side lateral shoulder raise 5# (going easy on shoulder injury)

D. 3x8/side OHDBLunge 1x15#

E. (Superset w D) 3x20 situp

F. 3x8/side DBOHPress 1x10# (going easy on shoulder injury)

G. (Superset w F) 3x10 straight leg raise

2026-07-22 WoD

WARM
400m run
2x
{
1 min row
10 goblet squat 35#
10 box stepup
10 KBS
10/side OHPress 25#
5 hanging knee raise
}

MAIN

A. 24min AMRAP, but with 2 breaks: 3min work, 1 min rest, 6 min work, 2 min rest, 12 min work.
{
20 cal row
30 GobletSquat 35# (sub for wallball)
20 HangingKneeRaise (sub for T2B)
30 BoxStepUp 20" (sub for boxjump)
20 KBS 35# (Sub for KBSDHP)
20 burpees (Rx was 30)
20 PushPress 95# (Rx was 135#)
}
15 reps short of 2 full rounds, so 305 reps

2026-07-03 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, each is 3 min, followed by 2 min rest
{
1 block run
10 BackSquat 95# (sub for hangsnatch 75#)
ME Situps in remaining time (~90s)
}
situps: 45, 43, 42, 41, 44 (215 total)

B. 3 rounds, not for time
{
banded shoulder pt
8 DBOHPress 10#
}

2026-03-18 WoD

WARM
400m run
banded AYT's
1 min row
20 shoulder taps
10 DB OHPress/side 20#

MAIN

A. 4x2 OHPress at 78-82% of ORM
warm: 5x45, 5x65, 4x75, 3x85
main: 4x2x95# (ORM would be 115-120 given that percentage)

B. Every 2 minutes for 16 minutes (8 rounds)
{
12 DBBenchpress
5x50' shuttle runs
}
weight: 4 sets w 25#'s, 2 sets 30#'s, 2 sets 35#
times: all were in 0:38-0:41 range

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)

2025-04-14 WoD

WARM
400m run
2 rounds
{
1 min row
90-90's
4 spiderman
10 medball bootstrap
10 banded OH Press
}

MAIN

A. 3x3 Front Squat, moderate heavy
warm: 5x75, 4x95, 3x115
main: 3x3 @ 135#

B. (Superset w A) 3x7 Seated DBOHPress 2x30# 

C. 4 rounds for time
{
21 KB Goblet Squat 35# (Rx was 53#)
12 burpee bar jump
9 DB PushPress 2x25# (Rx was 2x50#)
}
9:50 (scaled)

2024-12-09 Travel Workout

//Quick jet-lagged hotel workout while in Tokyo

WARM

Stretching
1km run

MAIN

A. BackSquat (on smith machine)
5x45, 5x95, 5x135, 4x185, 3x225

B. Preacher Curls
8x40, 8x50, 8x60

C. Seated DBOHPress
8x2x25, 8x2x35, 8x2x45

D. DBRow
3x8/side, 35, 45, 55#

E. Lat pulldown
3x8 95, 115, 135#

F. 3xHSHold (1 of those on parallettes)

2024-07-10 WoD

WARM
400m run
std warmup

MAIN

A. 4-5 rounds, not for time
{
5x5 benchpress (65, 75, 85, 3x95, 3x105)
5x5 landmine row (w 2x15# plates added)
}

B. for time
{
4 block run
30 hanging knee raise (scaled from T2B)
25 pushup + 25 DBOHPress 2x25# (scaled from 50 pushup) 
30 hanging knee raise (scaled from T2B)
4 block run
}
11:41

2024-07-09 WoD

WARM
400m run
2 rounds
{
30s SU
5/side cossack squat w 15# plate
seated OHPlate raise 15#
bulgarian split squat - bodyweight - 3s negative
}

MAIN

A. 4 rounds, not for time
{
6 DB strict OHPress w 3s pause at top 2x30#
6/side bulgarian split squat 30#
30-40 DU
}

B. 5 rounds for time
{
15 DB thruster 2x25# (Rx was 50#)
50 DU
}
time: 9:56

2024-06-11 WoD

WARM

400m run
std warmup

MAIN

A. 3 rounds, not for time
{
10 benchpress - close grip 65# (I went light due to shoulder)
10 KBS 53#
}

B. 3 rounds, not for time
{
8 benchpress - regular grip 65# (I went light due to shoulder)
10 KBS 53#
}

C. For time
{
40 DBOHPress (subbed for DBBench) 2x20#
50 KBS 35#
30 DBOHPress (subbed for DBBench) 2x20#
50 KBS 35#
20 DBOHPress (subbed for DBBench) 2x20#
50 KBS 35#
}
time: 11:11

2024-05-30 WoD

WARM
400m run
2 rounds
{
30s min row
10 banded OHPress
10 banded good mornings
5/side DB OH Press 20#
inchworms
5 landmine towel row BB-only
}

MAIN

A. 3 rounds, not for time
{
5 OHPress 75# (Warmed w 5x45, 5x65)
1 min row
10 landmine towel row w 45# plate
}

B. 4 rounds, each for time
{
250m row
7 shuttle runs
10 DB PushPress 2x30#
}
times: 1:50, 1:44, 1:40, 1:42

2024-05-27 - Memorial day Murph

 //Memorial day Murph

WARM
400m run
1 block run
std warmup

MAIN

A. "Murph" (scaled because I can't do pushups right now)
{
1 mile run
100 pullups (all strict singles)
100 DBOHPress 2x20# (subbed for 200 pushups)
300 air squats
1 mile run
}
time: 43:39

2024-05-17 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. 4-5 rounds, not for time
{
6 backrack lunge
3 strict pullups
30s SU
}
95, 115, 135, 155, 155

B. 15 min AMRAP
{
3 strict pullups
6 DB OHPress 2x20 (subbed for dips)
10 backrack lunge 95#
80 SU (unbroken, or do 100)
}
6 rounds, but went 15:35

2024-05-14 WoD

WARM
400m row
std warmup
clean drills

MAIN

A. work to a heavy OHPress
5x45, 5x65, 3x75

B. work to a heavy PowerClean
5x75, 3x95, 3x115, 3x135, 3x155, 1x175(failed)

C. For time
{
10,8,6,4,2 PowerClean 135# (Rx was 155)
20,16,12,8,4 DBOHPress 2x25#
}
time: 10min ish? I didn't write it down

2024-05-07 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
5/side KB bottoms-up benchpress 26#
5 box jump 24"
3 IYT's w 5# plates
}

B. 4 rounds, each for 3min, 2min rest b/t
{
300m row
10 box jump 24"
max reps DB OHPress (subbed for pushups) 2x25#
}
reps: 15, 15, 16, 17

2024-04-27 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy deadlift
8x95, 6x135, 4x185, 2x215, 2x235, 2x255, 1x275, 1x295, 1x305
 
B. Partner workout - you go/I go; run together
{
10 goblet squat 35# (subbed for wallballs)
8 box jump over
6 DB OHPress 2x20# (subbed for pushups)
1 deadlift 225#
2 block run together, then partner does above 10,8,6,1
}
8 rounds total

2024-04-18 WoD

WARM
400m run
std warmup

MAIN

A. 3x5 Front Squat (squatclean for first rep
warm: 5x75, 5x95
main: 5x115, 5x135, 3x135

B. 3x5 DBOHPress  (Rx was bench but can't do that)
warm: 5x20, 5x25
main: 3x5x30#

C. 10 min AMRAP
{
10 OHPress 2x25# DB
20 AirSquat
2 strict pullups
}
9 rounds even

2024-04-09 WoD

WARM
std warmup
SU/DU practice

MAIN

A. 4 RFQ - done as 12 min emom:
{
min 1: 8 DB strict press x 2
(8x15, 8x20, 7x25, 6x25)
min 2: 3 strict pullup
min 3: 20s SU (~50 each time)
}

B. 3 rounds, each is a 5 min AMRAP. Score is rope reps
{
25 cal row (Rx was 30)
20 SA DB S2A 30# (Rx was 50#)
5 strict pullup (Rx was 10)
Max effort DU/Xover/DU
}
reps: 165SU, 5XO, 95DU

2024-05-04 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8 DB strict press (15, 20, 25, 25#)
15 banded bodyweight lunge (per leg)
8 barbell glute bridge (95, 95, 115, 135)
6 seated leg raise
}

B. 5 rounds for time
{
20 ab mat situps (Rx was 10 T2B)
10 double DB push press (2x25#)
20 RKBS 26#
}

2023-11-23 WoD

 //Thanksgiving workout. Did a '12 days' format chipper

WARM
400m run
300m row
std warmup
several of each of movements below

MAIN

A. 12 days of thanksgiving. Done like the song. 1; then 2,1; then 3,2,1 until 12,11.....2,1. 40 min cap
{
1 SquatCleanThruster 135#
2 Strict Chinup
3 Box Jump
4 Barbell Lunge 135# (scaled to 2DB in last couple sets)
5 DBOHPress 2x35#
6 Deadlift 135#
7 T2B
8 pullups (Rx was ring rows, I scaled up)
9 KBS 53#
10 burpees
11 Front Squat 135# (2 sets of this, did 5 FS, then did remaining 6 as a KB Gobletsquat)
12 cal row or 1 long block run (I did the latter)
}
time: 40:35