2025-06-20 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
2 inchworms
10 banded row/W/Y's
10 leg swings
}

Clean drills

2x5 pike pushups

MAIN

A. 5 rounds, not for time
{
3-5 PowerClean (5x75, 4x95, 3x115, 3x135, 2x155)
HSPU practice (2x3 strict w abmat, 2x2 strict 2" plate, 2x1 strict 1" deficit (2 plates, abmat)
did a couple HSHolds as well
}

B. for time
{
500m row buy-in (~2min)
21 PowerClean 95#
12 Strict HSPU (Rx was 21 reps)
15 PowerClean 95#
9 Strict HSPU (Rx was 15 reps)
9 PowerClean 95#
6 Strict HSPU (Rx was 9 reps)
}
13:30

2023-12-17 WoD

WARM

1000m Row
light stretching
clean drills

MAIN

A. 5 rounds, not for time
{
3 strict chinup
1 HSHold 10-20s
}

B. Work to a heavy PowerClean + PushJerk
{
5x75, 4x95, 3x115, 3x135, 3x155, 2x165, 1x175(ugly)
}

C. (Superset w B). 6x3 deficit HSPU
0", 1", 2", 2.5", 3", 4", 5" (subtract ~1" for abmat)

D. 3x10 lateral shoulder raise w 5# plates

2023-11-19 WoD

WARM
light stretching
1000m row

MAIN

A. Work to a heavy SquatClean + PushJerk
5x75, 4x95, 3x115, 3x135, 3x155, 2x165, 1x175(failed)

B. (Superset w A) Deficit Strict HSPU
3x0", 3x2", 3x3", 2x4", 2x5", 1x5", 

C. Shoulder work. 3x8/side of
{
lateral shoulder raise w 5# plate
bent over reverse fly w 2x10# DB
bent over forward shoulder raise 5#
seated DB shoulder rotation
}

D. 3x3 Ring Pullup

2022-11-27 WoD

WARM
750m row
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w above)
5x2 strict Deficit HSPU (2" deficit)

C. (Superset w above)
5x3 ring Pullups

2022-11-06 WoD

 //sunday gym work. Did heavy CJ's yesterday so did the same but not as heavy. Deficit HSPU work

WARM
500m row
light stretching
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk CJ
3x95, 3x115, 3x135, 3x155, 2x165, 1x175 (failed)

B. Work to highest deficit strict HSPU possible
3x2 HSPU (no deficit)
3x2 Deficit HSPU (2", 3", 4")
2x1 Deficit HSPU (5", 6")

C. Row 500m

2020-05-07 Covid workout #34

WARM
light stretching
20 back squat 45#
2x3 ring pullup

MAIN

A. 3 rounds, not for time
{
10 back squat 95/115/135
2+2 One Arm Chinup (assisted)
}

B. 3 rounds, not for time
{
5 thrusters 95#
1 deficit handstand pushup (parallettes)
5s HSHold
}

C. 3x8 AnteriorDeltoidPress 45#

2019-12-23 WOD

WARM
std warmup

MAIN

A. HSPU skill work

3 rounds, not for time
{
2 Strict HSPU
2 Kipping HSPU
}

1 round
{
2 Strict deficit HSPU (2")
2 Kipping deficit HSPU (2")
}

B. 3 round for time
{
400m run
9 deadlift 185 (Rx was 12 @ 225)
9 HSPU (did these all strict, w ab mat)
6 burpee box jump over 24"
}
12:45

3 min rest

C. 3 rounds for time
{
20 cal Airdyne (Rx was 30)
12 KBS 53# (Rx was 70#)
9 Goblet Squat 53# (Rx was 70#)
6 DB PushJerk 2x45# (Rx was 2x50#)
}
8:45

2019-09-27 WOD

WARM
std warmup
200m row
several of movements in A.

MAIN

A. 20 min EMOM, rotate on minute
{
A. 1 Power Clean + 4 Front Squat 135# (Rx was 5 reps)
B. 5 deficit HSPU 3" (Rx was 6-8)
C. 6 C2B pullups
D. 15s AirDyne Sprint (10-12 cal)
}

B. 3 rounds, not for time
{
5 benchpress 135#
5 Weighted Chinup (16#, 23#, 36#)
5 KB Goblet Squat 53#
}

2018-05-18 WOD

WARM
std warmup

MAIN

A. Benchpress 4x8 at ~60%
warm: 10x45, 8x95
main: 4x8x135#

B. (superset with above). 4x6 Strict pullup

C. 12 min AMRAP
{
1 Clean 135# (Rx was 205)
4 BarMU
1 Clean 135# (Rx was 205)

10 Ring Dip

1 Clean 135# (Rx was 205)

15 burpees

1 Clean 135# (Rx was 205)

20 DU

}
3 rounds + 2 barMU

I added:
D. 4 rounds, not for time
{
6 strict chinups
4 deficit HSPU 3"
}