2026-08-26 WoD

WARM

2x
{
1 min cardio (run, bike)
7 glute bridge walkouts
7 banded good mornings
5 pike pushup
2 inchworm
10 lunges
2 HSHold
5 scap pushups
}

MAIN

A. 8min emom
{
even: 3 HSPUNegative
odd: 10 v-ups
}

B. 2 Rounds for time
{
50' OHDBLunge 1x35#**
PikePushup on box *
50' OHDBLunge 1x35#
PikePushup on box *
50' OHDBLunge 1x35#
PikePushup on box *
50' OHDBLunge 1x35#
3 min rest
}
* Rx was 21-15-9 of HSPU. I did round one 12-9-6, round two 9-6-3, of pike pushups on box
** Rx was 70# DB, carried any way. I did 35# for round 1, 30# for round 2, but carried it overhead.
Time: round 1: 7:24, round 2: 6:42. Total 17:06

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)
}

2025-10-26 WoD

WARM
1000m row
300m skierg
clean drills

MAIN

A. Work to a moderate heavy CJ (PowerClean + PushJerk)
5x75, 4x95, 4x115, 3x135, 3x155, 2x165, 1x175(clean only, failed jerk)

B. (superset w A)
6x3 Pike Pushup 

C. 3x1 TuckFrontLever

D. DBCurl, 3 sets
8/arm x 25#, 7/arm x 30#, 6/arm x 35#

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

2026-06-26 Travel Workout

WARM
stretching

MAIN

A. Not for time: 10,8,6,4,2 (30 reps each) of
{
DB Snatch 35#
DB Bench 2x30#
Pike Pushup (on box)
Situp
KBS 50#
Goblet Squat 35#
Pullup
Tricep extension 30#
DBCurl (x2) 30#}
}

2025-06-22 WoD

WARM
std warmup
500m row
clean drills

MAIN

A. 5 rounds, not for time
{
5 pike pushup from box
3 strict C2B pullup
1 HSHold ~10s
Clean & Jerk: 3x75, 3x95, 3x115, 3x135, 2x155(failed jerk both times)
}

2025-06-20 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
2 inchworms
10 banded row/W/Y's
10 leg swings
}

Clean drills

2x5 pike pushups

MAIN

A. 5 rounds, not for time
{
3-5 PowerClean (5x75, 4x95, 3x115, 3x135, 2x155)
HSPU practice (2x3 strict w abmat, 2x2 strict 2" plate, 2x1 strict 1" deficit (2 plates, abmat)
did a couple HSHolds as well
}

B. for time
{
500m row buy-in (~2min)
21 PowerClean 95#
12 Strict HSPU (Rx was 21 reps)
15 PowerClean 95#
9 Strict HSPU (Rx was 15 reps)
9 PowerClean 95#
6 Strict HSPU (Rx was 9 reps)
}
13:30

2025-03-31 WoD

WARM
400m run
2 rounds
{
2 inchworm
10 cossack squat
10 banded high pull
10 banded good mornings
1 min row
}
Sumo deadlift drills
Pike HSPU drills

MAIN

A. 4x4 Sumo Deadlift
warm: 75, 95, 135, 
main: 185, 205, 225, 225

B. (Superset w A) 
8,7,6,6 Pike HSPU

C. 5 rounds for time
{
10 SDHP 95#
7 bar facing burpees
}
6:40

2020-12-21 WoD

A. 5 Rounds
{
3 Ring Chinup
1 HSHold
}

B. 5 rounds
{
2 Perfect Pullup
3 Pike Pushup (from bench)
}

C. 10 min row for distance
3400m

2020-08-13 Covid workout #118

 WARM

light stretching

several of movements below

MAIN

A. 7 rounds for time (was going to do 10 but once I saw how long it was going, had to cut)

{

1 StrictMU

2 FrontLeverPulls

3 Pike Pushup

4 Pistols

5 Thruster 45#

6 OH Press 45#

7 Air Squat

8 DBCurl 2x25#

9 Incline Situps

10 DU

}

2020-07-21 Covid workout #100

WARM

stretching

MAIN

A. 5 rounds, not for time

{

2 Static Ring HOld

2 Archer Ring Dip (assited)

2 strict ring pullup

}

B. 5 rounds, not for time

{

1 Snatch 45#

2 OHSquat 45#

3 OHPress 45#

4 Thruster 45#

5 Hang Power Clean 45#

}

C. 3 rounds, not for time

{ 

2 TGU 25#

3 Pike pushup (parallettes)

}

2020-06-06 Covid workout #59

WARM
stretching
2x5 thruster 45#
2x3 ring pullup

MAIN

A. 10 rounds for time
{
3 MU
3 Thruster 95#
}
time: 16:00

B. 3 rounds, not for time
{
5 pike pushups from box
1 HSHold ~5-10s off wall
}

C. 2x 1min handstand (on wall)

2020-05-19 Covid workout #44

WARM
Light stretching, 1-2 of each movement below

MAIN

A. 8 rounds for time (was going to be 10, but ran out of time)
{
1 clean 95#
2 OH Press 95#
3 front squat 95#
4 pullup
5 Pike Pushup
6 Pistol
7 Hanging Knee Tuck
8 DB Curl
9 pushup
10 DU
}
time: 22 min

2020-04-30 Covid workout #29

WARM
light stretching

MAIN

A. 3x5 OH Press 95#

B. 3x5/side pistols

C. 3x5 weighted ring pullups
0#, 25#, 35#

D. Single Power Clean ladder
1x95#, 1x115#, 1x135#, 1x155#, 1x165#

E. 3x5 pike pushup on parallettes

2019-12-05 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4:10

B. Work to a heavy CJ (squat clean, push jerk)
5x75, 3x95, 3x115, 3x135, 2x155, 1x165. 1x175 (got the clean, failed the jerk)

C. 3 rounds, not for time
{
1 HSHold ~10s
2 2x False Grip Bar Hold
3 pike pushup w strict form
}

2015-03-05 Travel Workout

Last day of GDC workout. Just two of us this morning!

A. 1 mile run

B. 5 rounds, not for time
{
10 box jumps 30"
10 lunges
5 pike pushups
}

C. 1 mile run

2014-12-04 Travel Workout

Ugh. On top of a running injury, I'm TOTALLY slacking while travelling, working out only once every few days, not that hard, and then eating like crap.

Anyhow, hotel we're at today upgraded us to a penthouse suite with a spacious rooftop deck, so I managed to squeeze a workout in:

A. 10 Rounds (not for time)
{
5 Burpees
5 Pike pushup
10 dips (between two chairs, feet propped)
10 pushups
15 situps
15 air squats
}