2026-07-23 WoD

WARM
400m run
2 min row
2x
{
10 banded glute bridges
10 banded kickbacks
banded monster walks
}
2x
{
5 good mornings
5 deadlift 45#
5 pushups
}

MAIN

A. 5 sets, each on 2 min mark
{
3 deadlift at 70-80%, 1sec pause at bottom
}
warm: 10x95, 6x135, 4x185, 3x225, 2x255 
main: 5x3x255

B. 5 rounds for time
{
5 deadlift 185# (Rx was 255)
10 KBS 44# (Rx was burpee over bar)
}
time: 4:45

2026-07-18 WoD

WARM
400m run
1 block run
10 shoulder swimmers
4 spiderman
2 inchworm
10 scap pulls
2x1min one leg glute bridge /side

MAIN

A. 10-8-6-4-2-4-6-8-10
{
4 block run buy-in
FrontRackLunge 75# (Rx was 95)
banded pullups (scaled)
*1 block run between each set
}
27:03

2026-06-16 WoD

WARM
200m run
2 rounds
{
5 tempo back squat 45#
5 tempo KBFrontSquat 1x26#
5 glute bridge
10 banded good mornings
}

MAIN

A. 5 rounds, each on 2 min mark
{
3 Tempo BackSquat 31x1 @ ~65%
}
warm: 3x95, 3x135, 3x155
main: 3x3x185#, 1x3x195#, 1x3x205#

B. For time. 20 min cap
{
50 cal Airdyne
50 Box Stepups 20" (Rx was boxjumps)
50 KBFrontSquat 1x35# (Rx was goblet squat 70#)
}
14:20 (scaled)

C. PT Exercises

2025-11-30 Travel Workout

WARM
5 min airdyne moderate pace

MAIN

A. 10,9,8...3,2,1
{
GluteBridge (one leg, alternating leg on every other set)
Planche Lean (in seconds)
Pike Pushup
AirSquat
LatPulldown (on machine)
}

2025-07-07 WoD

WARM
200m run
2x
{
1 min row
2 inchworm
5 glute bridge walk-out
2 sideplank
20s lat pulldown hold (w band)
}

Deadlift drills

MAIN

A. Work to a 1RM deadlift. Coach suggested 7x1, increasing. I did more than that to warm up
3x95, 3x135, 3x185
2x225, 2x245, 2x265
1x285, 1x305, 1x335(failed). Did 325 last week, figured I'd do a bigger jump - probably a mistake)

B. 9 min AMRAP. 1,2,3,4,5 (then back to 1,2...) of
{
Deadlift 185#
StrictPullup
Burpee Bar Jump
}
finished 2 full rounds + 4 reps (=94 reps)

2024-01-22 WoD

WARM

400m run
3x
{
1 min row
2 inchworm
10 leg swings
10 monster walks
10 glute bridge
10 barbell good mornings
}

MAIN

A. Work to a heavy 3-rep deadlift. ~2min rest b/t working sets
8x95, 6x135, 4x185
3x215, 3x235, 3x255, 2x275, 1x295

B. 5x1min max effort row for cals. 2 min rest b/t
18, 19, 20, 20, 23

2024-10-14 WoD

WARM
2 rounds
{
1 min row
2 inchworm
10 KBS 35#
30s SU/DU
10/10 toe raise/heel raise
}

MAIN

A. 4 rounds not for time
{
6 single leg glute bridge (per side)
6 goblet lunge (per side) 25#
30s cross-over practice
20 banded crunches
}

B. For time
{
100 DU
50 abmat situps
150 KBS 44# (Rx was 53#)
50 abmat situps
100 DU
}
time: 13:02

2024-09-30 WoD

WARM

400m run
2 rounds
{
1 min row
4 inchworm
10 cossack squats
10 single leg glute bridge
20 SU
}

MAIN

A. Work to a heavy 3 rep Sumo Deadlift
5x75, 3x95 SDHP
3x115, 3x135, 3x185, 3x225, 3x255, 3x275

B. (Superset w A) 5 rounds of 20s DU or 20s CrossOver practice (got a couple of 'em)

C. 5 rounds for time
{
12 SDHP 75#
50 DU (subbed for 35 Crossover)
}
8:45

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

2023-06-13 WoD

WARM
std warmup

MAIN

A. 5 rounds, not for time
{
12 banded glute bridge
8/side seated one arm DBOHPress 25#
8/side bent over one arm DBRow 25#
}

B. 12 min AMRAP
{
12 DBPushPress 2x25#
12 DBLunge (farmer carry grip) 2x25#
10 Box Jump Over 24"
}
7 rounds even, went over by 15sec

2023-03-16 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds, not for time
{
2x25' sled push
10 asym glute bridge/side
}

B. 3 rounds, not for time
{
5 elevator bench press 2s pause at each location
- just did 75# - trying to let shoulder recover
10 band pull-apart palm-up
10 band pull-apart palm-down
}

C. 3 rounds, not for time
{
10/side palloff press
10 face pulls
10 banded frog stance good mornings
}

D. 4x1 slow strict C2B pullup

2022-09-01 WoD

 WARM
400m run
2 min row
std warmup

MAIN

A. 3 rounds, not for time
{
10 barbell curl "21s" (7x180-90, 7x90-0, 7x180-0) 45#
10 DB Rolling Tricep Extension 2x30#
}

B. 3 rounds, not for time
{
20 step banded monster walks
15 banded glute bridge
10 goblet lunge 30#
}

C. 3 rounds, not for time
{
10 bench press 75/95/115
10/side DB Row 30#
}

2022-06-16 WoD

WARM
400m run
std warmup

MAIN

A. 9x3 deadlift at 60% ORM, 30-40s b/t
warm: 5x95, 5x135
main: 9x3 @ 185 (59%)

B. 3 rounds, not for time
{
1 block farmer carry 2x36#
10 sliding glute bridges
}

C. 4 rounds, not for time
{
10/side prone alternating DB Row 2x25#
10/side seated alternating DB z-press 2x25#
max effort UB strict chinups (9, 7, 6, 5)
}

2022-06-09 WoD

WARM
std warmup

MAIN

A. 9x3 banded deadlift at 50% (30-45s rest)
warm: 5x135, 3x155 (no band)
main: 9x3 @ 155

B. 3 rounds, each unbroken, 1-2-3-4-5-4-3-2-1 of
{
KB Deadlift
KBS
}
1 round 36#, 2 rounds 53#

C. 8 min sled push 2x25' lengths
(10 rounds, 125# )

(extra)

D. 100 banded glute bridges

2022-06-02 WoD

 WARM
400m run
std warmup

3 rounds
{
10 banded lat pulldowns
10 KBS 36#
}

MAIN

A. 3 rounds not for time
{
50' sled push 225#
16 DBBoxStepUp 2x30#
}

B. 5 rounds, not for time
{ 
benchpress (scaling weight/reps:) 10x75, 8x95, 6x115, 4x135, 3x155
10 banded lat raise
}

C. 3 rounds, not for time
{
8x2 DBDeadlift 2x30#
12 banded glute bridge w 2s pause
}

D. 50 Banded Back Extension

2022-05-19 WoD

WARM

400m run
std warmup

MAIN

A. 4 RFQ
{
25' DB hamstring march 2x25#
20s KB-Sumo Jump Squat (1x36#, about 12 reps each time)
}

B. 4 RFQ
{
10 Front-foot-elevated (3") DB Split Squat 2x35#
20s strict pullup (7,7,6,5)
}

C. 4RFQ
{
8 bent-over Barbell Row 75#
12 barbell Glute Bridge, 15s pase on last rep 75#
}

2022-05-12 WoD

 WARM
400m run
2min Airdyne
std warmup

MAIN

A. Banded deadlift 9x2 @ 50%, 30s rest b/t
warm: 5x95, 5x135, 
main: 9x2 @ 165# (~60%)

B. 4 rounds not for time
{
3 seated box jumps to 20" 2x10#DB
10 barbell glute bridge (1-2 45#, 3-4 95#)
}

C. 100 banded back extensions

D. 3x8 ring body saw

E. 3 HSHold ~10s each

2022-04-27 WoD

 WARM
400m run
2 min Airdyne
std warmup

MAIN

A. activation. 3 rounds, not for time
{
2 kip swings
2 K2E
2 K2armpit
2 T2B
15 banded glute bridges
}

B. 3 rounds for time, 16min cap
{
20 T2B
30 wallball 14# (Rx was 20#)
2 block run
}
time: 14:18

I added

C. 3 HSHold for balance

2021-12-08 WOD

 WARM
3x45s DU
std warmup
deadlift drills

MAIN

A. 4 rounds, not for time
{
10 banded glute bridges
5 Deadlift
5 T2B (straight-leg as high as possible w/o bending legs)
}
95, 135, 185, 205

B. For time:
{
55 deadlift 155# (Rx was 185)
55 T2B
55 Box Jump Overs
}
13:09

2021-08-24 WoD

 WARM
5 min AirDyne
std warmup
snatch/OHSquat drills
200m run

MAIN

A. 3x3 OHSquat at 60% - 2s pause at bottom
1x5 @ 45, 1x3 @ 65, 2x3 @ 75

B. Nancy: 5 rounds for time of
{
400m run
15 OHSquat 75# (Rx was 95#)
}
time: 14:40

C. Accessory work - 2 rounds, not for time
{
12 banded face pulls
12 One Arm KB Situp 16# (6/side)
12 One-leg glute bridge (6/side)
}