2026-09-29 WoD

WARM
400m run
2x
{
spidermans
clean drills
kip swings
1min row
}

MAIN

A. 4 sets, every 3 min,
{
1 HangPowerClean
1 Front Squat
1 HangSquatClean

3 pullups with pause at top

25 SU
}
95#, 115#, 135#, 155# (last HSC was a HPC)

B. For time
{
20 strict pullups (was an option vs 30 kipping)
250 SU (Rx was 150 DU)
1000m Row
}
8:56

2025-12-08 WoD

WARM
400m run
clean drills
std warmup
DU practice

MAIN

A. 3-4 rounds of the complex below, increasing weight
{
HangPowerClean
FrontSquat
HangSquatClean
SquatClean
}
95, 115, 135, 155

B. 20min AMRAP
{
15 cal row
7 SquatClean 115#
35 DU
}
5 rounds + 15cal + 7cleans

2025-07-14 WoD

WARM
400m run
2x
{
1 min row
90-90's
2 spidermans
10 A-T-Y's
}

Clean drills

MAIN

A. 4 rounds, not for time
{
2 HangSquatClean, into
2 FrontSquat
3 pullup with 2s pause at the top
}
95, 115, 135, 155#

B. "Jackie" - for time
{
1000m row
50 Thruster 45#
30 pullup
}
8:36 (1s PR!)
}

2025-06-16 WoD

WARM
400m run
2x
{
5 front squat 45#
90-90's
2 spiderman
banded lat pulldowns
banded Y's
20s mixed grip bar hang
}
Squatclean drills

MAIN

A. 15 min EMOM
{
Min 1: 1 kipping pullup, 1 slow negative pullup, 3 strict pullup
Min 2: 1 HangSquatClean, 1 FrontSquat, 1 HangSquatClean
Min 3: Rest, add weight
}
75, 95, 115, 135, 155

B. 12 min AMRAP
{
3 Block Run buy-in (2:15)
1* HangSquatClean 135# (Rx+, Rx was 95#)
5 strict pullup (Rx+, Rx was 7 kipping)
}
* add one rep every round
6 rounds + 2 rep (30 strict pullup, and 23 HangSquatClean

2025-05-12 WoD

WARM
400m run
2 rounds
{
1 min row
90-90's
spidermans
kneeling DBPress
}

MAIN

A. Clean complex, build to a heavy
{
1 HighHangPowerClean
1 FrontSquat
1 HangSquatClean
1 PushJerk
}
75, 95, 115, 135, 145 (failed jerk)

B. 3 rounds for time:
{
10 DB PowerClean + PushJerk 35# (Rx was 50#) - left arm
10 DB PowerClean + PushJerk 35# (Rx was 50#) - right arm
10 Burpee Bar Jump
}
time: 6:26

2025-05-02 WoD

WARM
400m run
2 rounds
{
10 banded good mornings
1 min row
10 banded pullaparts
10 ring rows
10 benchpress 45#
}

MAIN

A. 12 min emom
{
min 1: Complex:
{
HighHangSquatClean
MidHangSquatClean
HangSquatClean
}
min 2: 8 benchpress 95#
min 3: 12 ringrows
}
Weights for complex: 95, 115, 135, 135

B. For time, 14 min cap. 21-15-9
{
HangSquatClean
BurpeeBarJump
}
8:36 Rx

2025-02-11 WoD

WARM
400m run
2x
{
2 spidermans
2 thruster empty bar
10 banded A's, Y's
}
clean drills

MAIN

A. 4-5 rounds of this complex
{
2 HangSquatClean
1 SquatClean
1 FrontSquat
}
75, 95, 115, 135, 135

B. (Superset w A). Strict Weighted Pullups
5x25, 4x30, 3x35, 3x40, 2x50

C. 9 min AMRAP. 3, 6, 9, 12.... of
{
Thruster 95#
Pullups
}
Finished 3,6,9,12. Then got 5 thrusters

2025-02-07 WoD

 //still have a cold, so only did strength part of workout and left early

WARM
std warmup
clean drills

MAIN
A. 4-5 rounds, not for time
{
HangSquatClean
SquatClean
PushJerk
}
95, 95, 115, 135, 145

B. (Superset w A) 2-5 pullups, Rx+ weighted
5x20#, 4x25#, 3x30#, 2x35#, 2x40#

2025-01-24 WoD

WARM
400m run
clean drills
inchworms
lunges
ring rows

MAIN

A. 4 rounds, not for time
{
1 tall squat clean
1 hang squat clean
1 squat clean
}
75, 95, 115, 135, 135, 135

B. (superset w A) 4 rounds, not for time
{
3 strict weighted pullups
}
20#, 25#, 30#, 35#

C. 4 rounds for time
{
6 FrontSquat 135# (Rx was 155)
10 strict pullups
}
6:25

2024-01-19 WoD

WARM

3 rounds
{
1 min row
5 Front Squat 45#
10 ring row
20 flutter kicks
3 spidermans/side
}

MAIN

A. 5 rounds, each on the 3 min mark
{
10/8/6/4/2 Front Squat (1st rep, SquatClean) 75/95/115/135/155
5 strict chinups
5 seated leg raise
}

B. Death by...
{
T2B
HangSquatClean 135#
}
got through 1,2,3,4, failed on round 5 (5 T2B, 3 HSC)

2023-09-15 WoD

WARM
400m run
2 rounds
{
1 block run
20s DUs
3 inchworks
3/side spidermans
10 banded good mornings
10 banded rows
}

Clean drills

MAIN

A. 5 rounds, not for time
{
1 Hang power clean
1 hang squat clean
1 front squat
3 kipping pullups with pause at top
}
75, 95, 115, 135, 155

B. 3 rounds for time, 19min cap
{
50 DU
50 KBS (44#, 44#, 35#. Rx was 50#)
50 Goblet Lunge (44#, 35#, 35#. Rx was 50#)
15 pullups
}
18:30

2023-06-12 WoD

WARM
400m run
2 block run
std warmup
squat clean drills

MAIN

A. Strength. Work to a heavy Squat Clean
3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) 5 rounds, not for time
{
3 strict pullups
3 strict HSPU
}

C. 12 min AMRAP
{
4 strict HSPU (Rx was DB press, Rx+ was 5 sHSPU)
3 Hang Squat Clean 135# (Rx was 155#)
5 Strict pullups
}
6 rounds even

2023-04-06 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 28 min EMOM (7 rounds)
{
min 1: 
{
3 Hang Squat Clean
3 Front Squat
}
min 2: 5 ring dip
min 3: 12 Gorilla row 2x35#
min 4: 200m row
}
(min 1 weights: 4 rounds at 95#, 3 rounds at 115#)

2022-12-27 WoD

WARM
400m run
200m row
std warmup
clean drills

MAIN

A. Work to a heavy complex of
{
Squat Clean
Hang Squat Clean
Front Squat
}
2x45, 2x95, 2x115, 1x135, 1x155

B. (superset w A) 5 rounds
{
1 scap pullup
1 half-pullup
1 strict pullup
}

C. 14 min AMRAP
{
4 Squat Clean 135 (Rx was 5 reps at 115, hang squat clean - I mixed it up a bit)
10 C2B Pullup (This was Rx+ option - Rx was regular pullup)
30 situps (This was Rx+ option - Rx was 20 reps)
}
4 rounds + 2 squat cleans

2022-11-28 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy version of this complex:
{
Hang High Pull
Hang Power Clean
Front Squat
Squat Clean
}
2x45, 2x75, 2x95, 2x115, 2x135, 2x155

B. Continue working to a heavy Hang Squat Clean
2x165, 1x175, 2x185 (messy clean, no squat)

C. For time*
{
5 block run buy-in, then
3-6-9 of
{
Hang Squat Clean
Burpee; 
}
time: 6:39

2022-09-09 WoD

 WARM
std warmup
400m run
15 cal airdyne

A. work to a heavy complex of:
{
Hang Power Clean
Hang Squat Clean
Front Squat
}
75, 95, 115, 135, 155, 155

B. Superset w A, 5 K2E between sets (5 rounds)

C. 12 min AMRAP
{
5 Hang Power Clean 95#
6 Front Squat 95#
7 T2B
}
10 rounds + 4 reps

2022-08-31 WoD

WARM
400m run
2x1min row
std warmup
clean drills

MAIN

A. (Strength) build weight over following complex
{
HangSquatClean (above knee)
HangSquatClean (below knee)
SquatClean
} (Rx+ option. Rx was Power- vs SquatClean)
75, 95, 115, 135, 155

B. (Superset w A.)
5x10 banded lat pulldown with hollow hold

C. 10 min EMOM2 (every 2nd minute)
3 PowerClean 155#

2 min rest

D. 5 min EMOM
10 T2B (did all unbroken)

(had to leave before E. which was same as D but burpees instead of T2B)

2022-01-24 WoD

 WARM
400m run
500m row
std warmup
clean drills, empty bar

MAIN

A. Progression on Squat Clean strength cycle
{
5 x 75(45%), 5 x 85(50%), 5 x 95(60%), 
2 x 105(70%), 2 x 115(80%),
3x1 x 135(80%), 1x145 (85%)
}

B. Pullup progression on strength cycle.
Prev max UB C2B was 7 reps, so (superset w above) did the following:
6 UB C2B pullup
5 UB C2B pullup
4 UB C2B pullup
3 UB C2B pullup
2 UB C2B pullup

C. For time, 10 min cap
{
5 HangPowerClean 95# (Rx was 135#)
10 wallball 14# (Rx was 20#)
15 HangPowerClean 95# (Rx was 135#)
20 wallball 14# (Rx was 20#)
25 HangPowerClean 95# (Rx was 135#)
30 wallball 14# (Rx was 20#)
2 block medball run 14# (Rx was 20#)
}
time: 11:20

2022-01-03 WOD

 WARM
400m run
3 min AirDyne
std warmup
clean drills

MAIN

A. work to a moderate-heavy version of complex below:
{
1 Hang Extension
2 Squat Clean
1 Hang Squat Clean
}
2x95, 2x115, 1x135, 1x155

B. (superset w above) pullup warmup/skillwork
{
10 banded lat pulldowns
5 kip swings
3 kipping pullups w slow negative
}

C. "Fran" - 21-15-9 of
{
Thruster 95#
pullups
}
time: 7:06.
45s worse than my PR (4.5 years ago), but WAY better than the ~11min of Jan-21. So, progress. 

2021-12-22 WoD

 WARM
400m run
3 min Airdyne
std warmup
clean drills

MAIN

A. Work to a heavy weight of this complex:
{
Hang Squat Clean
Squat Clean
Front Squat
}
95, 95, 115, 115, 135, 155, 165 (hang squat clean, failed 2nd lift)

B. 10 min AMRAP:
3,6,9,3,6,9... of:
{
Thruster 95#
C2B pullups (which was the Rx+)
}
got through 3,6,9,3,6,9,3,6 and then 2 thrusters (47 thrusters, 45 pullups total)