2026-11-04 WoD

WARM
400m run
std warmup

MAIN

A. 30min AMRAP
{
1 block farmer carry 2x35#kb (Rx was 2x53, but I did all rounds unbroken, so...)
50' sled pull (sled + 90#)
20 KBS 35# (sub for hangpowercleans)
10 cal Airdyne (sub for 20 cal ski erg)
}
5 rounds + 10 KBS

2026-09-14 WoD

WARM
400m run
std warmup
2x5 T2B
2x5 wallball

MAIN

A. For time. 22min cap
{
40 Wallball 14# (Rx was 20#)
20 T2B
1 Block Farmer Carry 53# KB

30 Wallball 14# 
15 T2B
1 Block Farmer Carry 44# KB (went a bit lighter after 1st round

20 Wallball 14# 
10 T2B
1 Block Farmer Carry 44# KB

10 Wallball 14# 
5 T2B
1 Block Farmer Carry 44# KB
}
Time: 16:38 (scale)

B. Work to a heavy 3-rep back squat
{
BackSquat 45x5, 95x5, 135x5, 185x4, 215x3, 235x3, 255x3
}

2026-09-10 WoD

WARM
400m run
std warmup

MAIN

A. Over 12 min, build to a heavy 8rep pushpress
75, 85,  95, 105, 115x8

B. 4 sets each on the 5 min mark, score is the slowest round time
{
1 block farmer carry 53# kb
10 PushPress 95#
60 SU (Rx was 40 DU)
}
3:10 (slowest), 2:57, 3:05, 3:02

2026-06-05 WoD

 A. 20 min Airdyne
~6mi

B. 4 rounds, not for time
{
1 block farmer carry 35# KB
10 box stepup
1 set shoulder PT (did both sides just for symmetry)
}

2026-05-14 WoD

WARM
200m run
2min row
std warmup

MAIN

A. 7 min amrap. 3min amrap then 1 min rest
{
40 SU
10 ring rows
50' DB Farmer Carry 2x40#
10 ring rows
}
2 rounds even in 3 minutes, both times

B. 4 rounds for time
{
0.6mile Airdyne
100' walking lunge
20 Box Stepup 20"
}
time: 18:37

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

2025-10-08 WoD

WARM
400m run
2 min row
std warmup
empty sled push x2

MAIN

A. For quality & time. ~30min cap
{
2 mile Airdyne
2 block farmer carry 1x53#kb

5 block run
50 (25/arm) DBPushPress 35#

1500 m row
10 down-n-back sled push sled+45#
}
time: 32:10

2025-09-25 WoD

WARM
std warmup

MAIN

A. 30min AMRAP
{
2 block run
2xdown-n-back sled push (45# plate)
2 block run
1 block farmer carry 2x35# (unbroken)
2 block run
500m row
}
2 full rounds + 2 block run +  4 sled push + 1 block run

2025-07-29 WoD

WARM
400m run
1 min row
2x
{
20s SU/DU
2 inchworm
20 shoulder taps
20 banded good mornings
}

Deadlift drills

MAIN

A. 5x3 banded deadlift at ~70%
warm: 5x95, 4x135, 3x185
main: 1x3x205, 1x3x225, 3x3x235 (all banded, heavy green band)

B. (superset w A) 4 sets
{
20 DU
1 HSPU (strict) w 25# plates
}

C. 11 min AMRAP
{
Buy-in: 1 block farmer carry 2x50#
35 DU
7 Deadlift 185
5 HSPU (strict)
}
3 rounds + 35 DU + 3 deadlift

2025-07-09 WoD

WARM
std warmup

MAIN

A. 6x6 Benchpress at same weight
warm: 10x45#, 6x95#
main: 6x6 @ 115#

B. (Superset w A) 5x8 Barbell row 95#

C. 4 rounds for time
{
50' farmer carry 2x50# DB
20 pushup
20 abmat situp with anchored feet
}
time: 8:22 Rx

I added:

D. 3 rounds, not for time
{
10s planche lean (very slight)
10s HSHold
}

2025-07-03 WoD

 WARM
std warmup
1 min row
empty sled push

MAIN

A. 24 min AMRAP
{
down-n-back sled push (sled + 45 + 25)
1 block carry*
20 DU (add 20 every round)
}
*R1: 35# KBOHCarry
*R2: 35# FrontRackCarry
*R3: 2x35# Farmer Carry
*R4: 1x53# Farmer Carry
*R5: 1x35# KBOHCarry
4 rounds plus start of 5th
20+40+60+80 DU = 200

2025-05-23 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8-10 Pendlay row (8x95, 7x115, 6x135, 5x155)
1 length sled pull (2 plates)
2 strict chinups at tempo (3s up, 2s at top, 3s down)
}

B. 4 rounds for time
{
1 block carry (53# farmer carry; 35# front rack carry, 26# OHCarry, 26# OHCarry)
10 strict chinup
10 DB thruster 35#
}
16:05

2025-04-25 WoD

WARM
400m run
2x
{
1 min row
down-n-back sled push (empty sled)
10 banded good mornings
10 banded OH press
2 spidermans
}

MAIN

A. 4 rounds, not for time
{
7/side filly press (26kb + 25/30/35/40 db)
8/side supported one arm DB row (25/30/35/40 db)
1 down-n-back sled push (sled+70#)
}

B. 15 min AMRAP
{
8 alternating DBSnatch 35# (Rx was 50#)
8 burpee bar jump
* Min 0, 5, 10, 1 block KB carry (choice of how)
}
6 rounds + 8 reps
* I did OHcarry 26#, then front rack carry 35#, then farmer carry 53#

2024-11-07 WoD

WARM
400m run
2x
{
250m row
10 benchpress 45#
10 banded pullaparts
2 spidermans
}

MAIN

A. Work to a moderate 6-8 rep benchpress
8x95, 6x115, 5x135

B. 25 min AMRAP
{
1 block farmer carry 2x30# DB (First round I did 2x40)
10 box jump 24"
1 min max effort benchpress at ~65% - 10 reps at 115# each round
}
5 rounds even

I added:

C. 2k row - 9:15 (Rowvember total = 7800 + 2500 = 10,300)

2024-10-08 WoD

WARM

400m run
2x
{
2 inchworm
10 banded good morning
10 banded flys
10 banded pull-aparts
5 tempo benchpress 45#
}

MAIN

A. 5 rounds benchpress, building to 85%
warm: 10x45, 8x75
main: 8x95#, 6x115#, 4x135#, 2x145#

B. (Superset w A) hang clean complex
{
1 Hang High-Pull
1 HangPowerClean
}
2x95#, 1x115, 1x135, 1x155

C. 3 rounds for time
{
1 block farmer carry 2x35#kb
11 HangPowerClean 115#
33 pushup
}
time: 

2024-09-12 WoD

WARM
400m run
2x
{
5 bent over BB row 45#
down/back sled push (empty sled)
5 beat swing
7 seated leg raise
}

MAIN

A. 5 rounds, not for time
{
1 min wall sit
down & back sled push - heavy
8 Pendlay Row 95#
}

B. 4 rounds
{
1 block farmer carry 2x35# KB
HS Hold (1min, 1min, 30s, 30s)
1 min max reps T2B
}
T2B: 16, 19, 17, 17

2024-07-31 WoD

WARM
std warmup
deadlift drills

MAIN

A. 5x5 deadlift, increasing in weight
warm: 5x95, 5x135,
main: 5x165, 5x185, 4x205, 4x225, 4x245

B. (superset w A) 4x5 Incline pushups
0", 20", 24", 30"

C. 25 min AMRAP
{
6 Deadlift 185# (Rx was 7 reps at 225)
4 strict HSPU (Rx was 7 incline pushups, Rx+ was 7 HSPU)
1 block KB carry 35# (Rnd 1 OH, Rnd 2 front rack, Rnd 3,4,5,6 farmer carry)
}
6 rounds even, went 30s over

2024-06-07 WoD

WARM
400m run
2x
{
1 block run
2 inchworms
10 banded good mornings
10 banded OHPress
supermans
}

MAIN

A. 5 rounds, not for time
{
5 OHPress (65,75,75,75,75)
6/leg one-leg RDLs 2x35#
}

B. 16min amrap
{
10 PowerClean 95 (Rx was 15 SDHP)
10 PushPress 95
6 half-burpee over bar
1 block farmer carry 2x35# DB (Rx was 2x50)
}
3 rounds, but went ~17min

2024-05-09 WoD

WARM
400m run
std warmup

MAIN

A. 25min AMRAP - for quality over speed
{
1 block medball run 20#
1 down-n-back sled push (moderate weight)
1 down-n-back farmer carry 2x53#
1 min wallsit (unbroken for all but last round)
}
6 rounds even, but went 30s over

B. 5 min mobility work

2024-05-01 WoD

WARM
400m row
std warmup

MAIN

A. 30 min AMRAP (I went over time to try to finish 1 round)
{
3 block run
1.5M Airdyne
3 block run
750m row
3 block run
4x down-n-back farmer carry 2x35#
3 block run
4x down-n-back front rack KB carry 2x35#
3 block run
4x sled pull (1 45# plate)
3 block run
4x sled push (1 45# plate)
}
time: 35min