2025-07-19 WoD

 //got to the gym early so did some supplemental work (A) below.

WARM
2x
{
1 min row
2 inchworm
2 spiderman
10 cossack squats
10 goblet squats 25#
10 DBSnatch 25#
10 RDL w 25# DB
}

MAIN

A. 3 rounds, not for time
{
5 pike pushup
1 HSHold
3 planche lean
3/side OneArmChinup (band-assisted)
1 tuck front lever
1 tuck back lever
}

B. 25 min AMRAP. Was partner workout but I did it solo.
{
55 DBPushPress 2x35#
55 cal row
55 Goblet Squat 35#
55 DBSnatch 35#
55 cal Airdyne
}
1 full round + 55 pushpress = 330 reps

2021-12-10 WoD

 WARM
400m run
std warmup
3x45s DUs

MAIN

A. work to a heavy 3-rep front squat:
5x95, 4x135, 3x165, 3x185, 1x205 (quit after 1 rep - wasn't sure I'd land a second)

B. 3 rounds for time, 12 min cap
{
100 DU
25 Thruster 45#
}
time: 9:10

I added:

C. Not for time 
{
2x3 chinup
2x1/side onearmchinup (assisted)
}

2021-06-21 WoD

 A. 10 min row
2210m

B. 4 rounds, not for time
{
1 HSHold
2 OneArmChinup (assisted)
4 OHPress 65#
}

C. 3 rounds, not for time
{
2 Strict HSPU
3 Squat Clean 115#
10 Hanging Knee Raise
}

2021-06-15 Wod

 A. 5 min Row
1100m

B. 4 rounds, not for time
{
PowerClean+PushJerk 5x95, 4x115, 3x135, 2x155
2x OneArm Chinup (band assisted)
}

2021-05-06 WoD

 A. 10 min row
2220m

B. 3 rounds, not for time
{
8 OH Press 65#
3 Tuck Front Lever
2 One Arm Chinup (assisted)
}

2021-04-23 WoD

 A. 100 SU

B. 5 rounds, moderate pace but not timed
{
1 HSHold
2 HSPU
4 One Arm Chinup (band-assisted)
6 DB Snatch 50#
8 Air Squat
10 DU
}

2021-04-03 WoD

 A. Row 500m

B. 5 rounds, not for time
{
2 One Arm Chinup (assisted)
2 CJ 135#
2 HSPU
}

2021-03-04 WoD

 A. 5 min row
1100m

B. 1m row for distance
280m

C. 5 rounds, not for time
{
1 HSHold
2 One Arm Chinup (assisted)
3 Pushups
4 Pistol
}

2021-01-27 WoD

 A. 5min row
1150m

B. 5 rounds, not for time
{
Power Clean + Push Jerk (reps/weights below)
1 HSHold
2 One Arm Chinup (assisted)
}
5x45, 5x95, 4x115, 3x135, 2x155 (failed second jerk)

2020-12-26 WoD

 A. Row 10min for distance

2450m

B. 4 rounds, not for time
{
1 HSHold
2 Pistol
3 TuckFrontLeverRaise
4 One Arm Chinup (assisted)
5 OH Press (45, 45, 65, 65)
}

2020-12-18 WoD

 WARM

clean drills
100 SU

MAIN

A. 5 rounds
{
3 Squat Clean + Push Jerk
2 One Arm Chinup (assisted)
1 HSHold
20 DU
}
3x95, 3x95, 3x115, 3x135, 2x155 (1 CJ, 1 Clean only)

2020-12-14 WoD

 WARM

5 min row 
1100m

MAIN

A. activation - 3 rounds, not for time
{
1 HS Hold
3 IYT 2x5#
5 Front Squat 45#
2 Perfect Pullup
1 slow chinup
}

B. 3 rounds, not for time
{
Front Squat
2 OneArmChinup
1 HSHold
10 Hanging Knee Tuck
}
5x95, 4x115, 3x135

2020-12-11 WoD

 WARM

5 min row (1100m)

MAIN

A. 1 min row for distance 
310m

B. 3 rounds, not for time
{
3 IYT's 2x5#
1 HSHold
Clean Drills
2 Perfect Pullup
}

C. 3 rounds not for time {
3 Power Clean Push jerk (3x65, 3x95, 3x115)
10 DU
}

D. 15 rounds, not for time
{
2 Power Clean, Push Jerk 135#
2 One Arm Chinup (assisted)
20 DU
}

2020-12-07 WoD

 WARM

10 min row (2200m)

MAIN

A. 1 min row for distance

290m

B. 3 rounds, not for time 
{
3 perfect pullups
3 cleans 65#
3 HSHold
}

C. 4 Rounds, not for time
{
2 HSPU
2 One Arm Chinup (assisted)
2 Squat Cleans (95, 115, 135, 155)
}

2020-12-01 WoD

 WARM

1000m row

clean drills

MAIN

A. 3 rounds, not for time
{
3 Squat cleans 65#
1 HSHold
3 perfect pullups
}

B. 6 rounds, not for time
{
3 Squat Cleans
1 HS Hold
1 HS slow negative
2 One Arm Chinup (assisted)
}
3x75, 3x95, 3x115, 3x135, 2x155, 1x165

C. 3x TuckFrontLever

2020-11-26 Turkey WoD

 When I was at BCF, we normally did a pretty beefy workout on holidays like Thanksgiving, Xmas, etc. So I tried to push myself to do more today.

WARM

1000m row
Clean drills
CJ 3x95, 3x115, 2x135

Several of movements below

MAIN

A. 10 rounds, steady pace but not for time
{
1 Power Clean + Push Jerk 155#
2 Pistol
3 HSPU (strict, and scaled after a while)
4 One Arm Chinup (assisted; 2/arm)
5 Pushup
6 DB Snatch 25#
7 Air Squat
8 DB Curl 25#
9 Situp
10 DU
}

2020-11-21 WoD

 WARM

1000m row - moderate pace

Several of movements below

MAIN

A. 1 Min row sprint for distance

277m

B. 3 rounds, not for time
{
5 IYT's 2x5#
1 HSHold
2 Perfect Pullups
Clean drills
}

C. Work to a heavy Power Clean + Push Jerk
3x75, 3x95, 3x115, 3x135, 2x155, 2x165(failed both! not warmed up enough! Not training enough!)

D. (Superset w above) 6 rounds:
{
2 One Arm Chinup, assisted
1 HSHold
}

2020-11-04 WoD

 WARM

light stretching

MAIN

A. 1000 m Row

B. 5 Rounds, not for time
{
1 HSHold
3 Weighted Chinup 0/10/20/30/40
5 OHPress 45/65/75/85*/95* (* = Pushpress)
5 Front Squat 45/65/75/85/95
}

C. 3 Rounds, not for time
{
2 One Arm Chinup (assisted)
2 One Arm HSHold (assisted)
2 Weighted Pistol 0/10/20
}

2020-10-30 WoD

 WARM

stretching (not enough!)

MAIN

A. activiation - 3 rounds, not for time
{
3 ring pullup
3 CJ 65#, 95#, 115#
1 StrictMU
}

B. 10 Rounds, fast but not timed
{
2 One Arm Chinup (Assisted)
3 CJ 135#
}

2020-10-21 WoD

 WARM

few of each movement below

100 SU

MAIN

A. 5 rounds, not for time

{

1 HSHold

3 Ring Chinup

10 pushup

1 TuckFrontLever

} 

B. Work to a heavy CJ. Superset (C) per round

5x95, 4x115, 3x135, 2x155, 1x165

C. 5 rounds (superset w above)

{

20 DU

2 OneArmChinup (assisted)

}