2026-10-15 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds for time, building
{
3 Deadlift
2 PowerClean
1 HangPowerClean
}
warm: 45, 75
main: 95, 115, 125, 135, 145(aggravated my shoulder on the last rep here. Scaled part B as a result)

B. 11min AMRAP
{
11 HangPowerClean 75# (Rx was 95#)
6 RingRow (Rx was pullups)
3 burpee over bar
}
5 rounds + 15 reps

2026-10-04 WoD

 //Decided to attempt an MU today, 4mo after surgery. Went well.

WARM

200m run
500m row
various shoulder warmup (shrugs, kip swings, DB raises, etc)
clean drills

MAIN

A. work to a moderate CJ (PC+PJ)
3x95, 3x115, 3x135, 2x155(clean only), 1x165 (clean only)

B. (superset w A) 5x1 HSHold

C. (superset w A) 3 sets DB Raise and DB reverse fly 2x10#

D. (superset w A) Pulling work

3 strict pullup
3 kipping pullup
3 C2B pullup
1 MU
1 MU
1 MU
1 MU

// surgery recovery progress:

Milestone	1st surgery	2nd surgery
	Feb 16, 2024	May 22, 2026
1st day at gym	Feb 24  (1week)	May 27 (5 days)
3k run	Mar 3 (~2rks)
8k run	Mar 17 (~4wks)
Banded pullups	Mar 29 (~6wks)
Light pwr clns	Apr 2 (~6wks)
Light thrusters	Apr 6 (~6wks)		*This was first wod, 6 weeks after surgery. 2nd time around was 2 weeks, but diff movements
Med clns/bench	Apr 7 (~7wks)		1st time around, too heavy too soon
Strict pullup	Apr 17 (~8wks)	July 11 (~7wks)
Murph	May 27 (~13wks)
Ring dips	august	June (~6wks)
RingMU(1)	Sept 3(7mo)	Oct 4 (4.5mo)
RinMU (30)	Mar-25 (13mo)

2026-10-03 WoD

WARM
500m row
2x
{
1 block run
90-90s
2 spiderman
10 lunges
5 PowerClean 45# 
5 PushPress 45#
5 FrontSquat 45#
}
(75# on the second round)

MAIN

//was a partner workout, but I cut it in half, did it solo, then did 1.5 rounds (the half round just listed out below

A. For time
{
2 block run
30 PowerClean 95#
2 block run
30 PushPress/PushJerk 95#
2 block run
30 FrontSquat 95#
500m row

1 block run
15 PowerClean 95#
1 block run
15 PushPress/PushJerk 95#
1 block run
15 FrontSquat 95#
250m row
}
time:28:15

2026-09-27 WoD

WARM
500m row
std warmup
clean drills

MAIN

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

B. (superset w A)
6x3 strict pullup
 
C. (superset w A)
6x1 HSHold

2026-09-11 WoD

 //Tough one today, even though I scaled it pretty drastically!

WARM

400m run
1 min row
2x
{
2spiderman
10 90-90s
5 kip swings
3 power clean 45#/75#
3 FrontSquat 45#/75#
}

MAIN

A. 4 rounds, each on 2 min mark. Building to a heavy weight
{
1 PowerClean
1 HangPowerClean
2 FrontSquat
}
95, 115, 135, 155

B. 9 Rounds for time
{
6 BurpeeBarJump (Rx was 11)
3 PowerClean 135#
2 FrontSquat 135# (Rx was 4 reps)
4 Pullup (Rx was 3 BMU or 6 C2B)
}
19:29

2026-09-05 WoD

 //gym was closed for labor day, but the coach there let me in to do a quick workout

A. Work to a heavy CJ
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x165 (Clean only), 1x170(fail)

B. (Superset w A)
6x3 banded RingDip (last set was unassisted)

C. (Superset w A)
6x3 strict pullup (last 2 sets were C2B)

D. 500m row

2026-08-24 WoD

WARM
400m run
1 min Row
std warmup
clean drills

MAIN

A. 4 sets, one every 2 min
{
6 FrontSquat (increasing weights)
}
95#, 115#, 135#, 155#

B. For time (I modified this slightly as I had a dr apt to get to)
{
2 block run
12 PowerClean 135# (Rx was 15x155)
2 block run
9 PowerClean 135# (Rx was 12x155)
2 block run
6 PowerClean 135# (Rx was 9x155)
}
time: 9:18

2026-08-11 WoD

WARM
400m run
1 min row
banded AYTs
clean drills
std warmup

MAIN

A. Build to a ~70% effort weight, then 5x3 PowerClean at that weight
warm: 5x45, 4x75, 3x95, 3x115
main: 5x3x135

B. 2 rounds for time, 3min rest b/t rounds
{
12 cal Airdyne (scaled)
6 C2B Pullup + 6 Pullup (Rx was 24 C2B)
15 cal row
12 pullup (Rx was 24)
15 cal row
}
6:30+3:00+6:25
15:55 total

2026-08-03 WoD

WARM
400m run
std warmup
clean drills
1 min row

Bench warmup. 5 sets, 30s on, 30s off:
15x45#, 10x65#, 8x75#, 6x85#, 4x95#

MAIN

A. August test. 2min AMRAP
Benchpress 95# (Rx was 155#)
5-4-3-3-3-2 = 20 reps

B. 5 sets. Each a 2min amrap, 1min rest b/t. I modified all of these
{
8 burpee bar jump (Rx was 10)
5 PowerClean 135# (Rx was 10 HangPowerClean)
pushups for remainder of 2min (I did these on my knees)
}
15, 14, 12, 10, 9 = 60 reps

2026-08-02 WoD

 //Sunday workout

WARM
500m row
clean drills

MAIN

A. Work to a heavy CJ
5x75, 4x95, 3x115, 3x135, 3x155(failed 1 of the jerks), 2x165 (clean only), 1x175 (failed)

B. (Superset w A)
6x3 strict pullups

C. (Superset w A)
6 HSHold, ~10s each

2026-07-30 WoD

 //First day back after a week of travelling

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds, not for time. Start at light weight, build each round.
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155(skipped high-hang)

B. 12 min AMRAP (modded from original)
{
3 PowerClean + FrontSquat 1335#
10 BurpeeBarJump
}
5 rounds even

2026-07-20 WoD

WARM
400m run
std warmup
clean drills
2x5 pushup
2 min row

MAIN

A. Benchpress 10-8-6-4-2, building.
10x75, 8x85, 6x95, 4x105, 2x115

B. (Superset w A)
5x10s StaticRingHold (with band)

C. "Elizabeth" (21-15-9, but I scaled to 15-12-9)
{
PowerClean 135#
RingDip (I did them banded)
}
time: 8:55

Rest to 10:00 then

D. 10min - 1 rep every 0:30 mark (so 20 reps)
1 PowerClean 135#

2026-07-17 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. 3 position clean. building. 5 rounds, each on 2 min mark
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155

B. 5 rounds, each 3 min mark. Score is your slowest round.
{
3 PowerClean 115#
9 KBS 53# (Rx was burpees over bar)
15 situp (Rx was T2B)
}
1:09, 1:04, 1:04, 0:59, 0:53

2026-07-09 WoD

 //Yay! cleared to do pushups/bench/cleans, and that's what got posted today.

WARM
400m run
1 min row
std warmup
2x5 pushups
2x5 powerclean 45#
2x5 benchpress 45#

MAIN

A. Benchpress 5x5, each round on the 2 min mark, increasing weight
5x55, 5x65, 5x75, 5x85, 4x95

B. For time. 10,9,8...3,2,1 of
{
HangPowerClean 95# (Rx was 155#)
3 pushups every round (Rx was 10 reps)
}
8:38

2026-07-08 WoD

WARM
200m run
std warmup
clean drills

MAIN

A. 7 sets, each on the 2 min mark, increasing weight as needed.
{
1 PowerClean
1 HangPowerClean
2 FrontSquat
}
First time doing any cleans or barbell on front rack, since surgery
2x65, 6x75, 2x95, 1x115

//subbed BackSquat instead of FrontSquats, HangingKneeRaise instead of T2B, and BoxStepUps instead of burpees.

7 min cap on B, then 2 min rest, then 6 min cap on C:

B. 21-15-9
{
BackSquat 135#
HangingKneeRaise
}
time: 3:35

2 min rest

C. 21-15-9
{
BoxStepUp 24"
HangingKneeRaise
}
time: 4:22

2026-03-28 WoD

WARM

3x1min row
std warmup
clean drills

MAIN

//was a partner wod, but did it solo and split reps in half. Also subbed some movements due to shoulder issue

A. For time, 30 min cap
{
500m row
30 FrontSquat 95# (Rx was CJ, of which I did a few but was hurting too much)
500m row
50 T2B
500m row
}
Time: 15:58

2026-03-22 WoD

 //Sunday workout. Shoulder's still tender, but wanted to come in and move things around a bit.

WARM
1000m Row
clean drills

MAIN

A. Work to a moderate PowerClean
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 2x175, 1x185(failed), 1x180(failed), 1x175

B. (Superset w A)
5x5 RingRows

C. (SuperSet w A)
5xHSHold

2026-03-20 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
5 scap pullups
10 cossack squats
5 good mornings 45#
5 Hang Cleans 45#
5 OHPress 45#
}

MAIN

A. 5 sets, each on 2 min mark
{
3 PowerCleans
}
95x3, 115x3, 135x3, 155x2, 165x2

B. 6 rounds for time
{
3 wall walks
1 PowerClean 95# into
8 FrontSquat 95#
6 strict pullups (Rx was 12 kipping)
}
time: 11:56

2026-03-15 CF Open 26.3

//was travelling friday so came in today to do this. Gave it a 90% effort, prob could have squeezed a few more reps if I'd really pushed.

WARM
200m run
500m row
clean drills
cleans & thrusters
std warmup

MAIN

A. CFOpen 26.3 (Masters 55+ weights shown). For time, 16 min cap
{
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 75#
12 BurpeeBarJump
12 Thruster 75#
}
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 95#
12 BurpeeBarJump 
12 Thruster 95#
}
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 115#
12 BurpeeBarJump
12 Thruster 115#
}
}
Got first 2 rounds done at 75, 3rd round done at 95, then 12 burpees, 12 cleans, 2 burpees
48+48+48+12+12+2 = 170 reps

2026-03-07 WoD

WARM
400m run
std warmup

MAIN

A. Partner workout. 10min amrap. you-go-I-go.
{
250m row
4 burpee bar jump (over rower)
}
I did 4 rounds, partner did 3

B. Partner workout. 20min amrap. you-go-I-go.
{
5 pushup
5 BoxJumpOver 24"
5 PowerClean 95#
2 PushJerk 95#
* every other round, 2 block partner run
}
I did 8 rounds, partner did 7. 3 Runs between the 4x2