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

2026-08-15 Travel Workout

WARM
1 min Airdyne
stretching, etc

MAIN

A. 3x8 DBCurl 2x25#

B. 3x8 HammerCurl 2x25#

C. 3x8 ArnoldCurl 2x25#

D. 3x8 DBInclineBench 2x30#

E. 3x10 pushup

F. 3x8 DBLateralRaise 2x5#

G. 3x8 DBSnatch 30#, 40#, 50#

H. 3x8 SkullCrusher 55#

I. 3x5 AbRollout (scale)

2025-11-29 TravelWorkout

WARM
5 min run on treadmill

MAIN

A. 10,9,8....3,2,1 of
{
Pushup
Situp
DBLateralRaise 2x8#
DBFrontRaise 2x8#
AirSquat
TricepPulldown
HSPU (1 rep per round, negatives on the last 4 rounds)
}

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

2023-09-04 WoD

 //still travelling - just some light shoulder rehab work and skill work.

A. 3x8/side DB lateral raise 10#

B. 3x8/side DB lateral rotation 10#

C. 3x8/side DB Curl 25#

D. 3x8 tricep extension 50#

E. 6 HSHold ~10s

2022-09-22 WoD

 WARM
400m run
2 min AirDyne
std warmup

MAIN

A. Back Squat 12x2 at 31x1 tempo, 50# of 1RM, 30s rest b/t
12x2 @ 125#

B. 3 rounds, not for time
{
6/side KB Front Rack Bulgarian Split Squat 36# (Rx was 53#)
down-n-back sled pull w 2 plates (135#?)
}

C. 3 rounds, not for time
{
10/side seated DB Curl 30#
8 DB lateral shoulder raise (2x8#)
10/side banded Pallof press
}

2020-07-29 Covid worktout #106

WARM

light stretching

couple of  each movement below

MAIN

A. 5 rounds

{

20 DU

10 lateral DB raise 5#

10 side DB raise 5#

10 Air squat

1 HSHold

}

B. 30 MU for time

time: 18 min, but had to run in and flip the steaks on the bbq a couple times!

2020-02-08 Workout

Several days off due to injury. Lightweight workout today since there was a comp at box

WARM
std warmup

MAIN

A. 1k row
4 min-ish

B. 3x6 Back Squat 95#

C. 3x6 bench press 115#

D. 3x5 pullups

E. 3x5 dips

F. 3x6 DB curl 30#

G 3x5/arm DB shoulder lateral raise

H. 3x10s HSHold

2019-09-08 Travel Workout

Lightweight workout as I wasn't feeling 100% after yesterday's 34-hr travel adventure, but wanted to get *something* done so...

A. 1 mile run

B. 3x6 back squat (on press though)
6x60,80,100 kg (~130, 175, 220#)

C. 5 rounds, not for time
{
4 DB snatch/arm
8 lat pulldown 60kg (130#)
}

D. 5 rounds, not for time
{
10 pushup
1 HSHold ~10s
}

E. DB lateral raise
3x5/side 15#

2018-06-13 Travel Workout

Quick one as limited on time.

A. 1 mile run

B. Planche pushup progression.
sets of 5 pushups (6 sets) moving hands progressively further back

C. HSHolds
5, ~20s each

D. DB lateral/front raise
3x6 @ 10#

E. DB Curl
3x8/arm 60#

2018-03-01 Travel Workout

A. 1 mile run

B 3x8 front squat 125, 155, 185

C. 3x8 hanging leg raises

D. (superset w C) 3x8 chinups

E. DB lateral raise (3x8/side forward; 3x8/side to the side)

F. 3x8 bench press @ 125#

D. 3x8/side DB row 35#

2018-02-10 Gym workout

Gym had a comp going on today, so I went to the gym at work and did a lightweight workout

WARM
std warmup

MAIN

A. 2k row
8:10

B. 3 rounds, not for time
{ro
8 hanging knee raise
8 dips
}

C. 3 rounds, not for time
{
10 DB bench 2x35#
}

D. 3 rounds, not for time
{
8 lateral shoulder raise
8 front shoulder raise
}

E. 3x8 shoulder shrug 2x55#

F. 3x8 OH tricep extension

G. 1x25 Back Squat 95#

H. 5 HSHold