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

2026-09-28 WoD

WARM
400m run
std warmup

MAIN

A. 5 round, each on 2 min mark
{
1 OHPress
2 PushPress
3 PushJerk
}
65, 75, 85, 95, 105#

B. 18min AMRAP
{
1 block run
7 PushPress 95#
10 BoxStepUp 20" (Rx was 11 box jumps 24")
}
7 Rounds + 1 run

C. (accessory)
Tabata face pulls (~15/round, 8 rounds)

2026-09-10 WoD

WARM
400m run
std warmup

MAIN

A. Over 12 min, build to a heavy 8rep pushpress
75, 85,  95, 105, 115x8

B. 4 sets each on the 5 min mark, score is the slowest round time
{
1 block farmer carry 53# kb
10 PushPress 95#
60 SU (Rx was 40 DU)
}
3:10 (slowest), 2:57, 3:05, 3:02

2026-08-28 WoD

WARM
600m run
2x
{
5 ring row
2 spiderman
5 OHPress 45#
5 PushPress 45@
20 SU
10 lunges
}

MAIN

A. 4 rounds, each on the 2min mark
{
6 PushPress
20 SU
}
75, 95, 115, 135(4 reps only)

B. 10 rounds for time
{
1 block run
50 SU (Rx was 48 DU or 60 SU)
6 PushPress 95# (Rx was 8x115#)
}
time: 24:45 

2026-08-06 WoD

WARM
400m run
2x
{
AYT's
5 OHPress 45#
3 pushpress 45#
banded good mornings
BB good mornings 45#
}

MAIN

A. Work to a heavy 8-rep PushPress
45, 65, 75, 95, 115

B. 10 rounds, each round on 2 min mark, rest remainder of 2min
{
1 10s HSHold + 1 HSPUnegative (Rx was3 HSPU)
4 Deadlift *
8 KBS 53# (Rx was 70#)
}
* 185x2, 205x2, 225x2, 245x2, 2655x2

2026-07-22 WoD

WARM
400m run
2x
{
1 min row
10 goblet squat 35#
10 box stepup
10 KBS
10/side OHPress 25#
5 hanging knee raise
}

MAIN

A. 24min AMRAP, but with 2 breaks: 3min work, 1 min rest, 6 min work, 2 min rest, 12 min work.
{
20 cal row
30 GobletSquat 35# (sub for wallball)
20 HangingKneeRaise (sub for T2B)
30 BoxStepUp 20" (sub for boxjump)
20 KBS 35# (Sub for KBSDHP)
20 burpees (Rx was 30)
20 PushPress 95# (Rx was 135#)
}
15 reps short of 2 full rounds, so 305 reps

2026-01-06 WoD

WARM
400m run
1 min row
2 spiderman
5 OHPress 45#
banded walks

MAIN

A. Work to a 1RM OHPress (start of new cycle)
5x65, 4x75, 3x85, 2x95, 1x105, 1x110, 1x115(failed)

B. (with remaining time). work to a heavy PowerClean+ Pushpress or pushjerk
1x135 (PP), 1x155(PJ), 1x165(PJ) 

C. 16 min EMOM
{
Even: 30s ME burpeebarjump (over rower)
Odd: 30s Max cal row
}
Burpees: 7, 8, 7, 7, 7, 7, 8, 9 = 60
Row cal: 7, 9, 8, 9, 9, 10, 9, 10 = 71

2025-12-23 WoD

WARM
400m run
std warmup
PushPress drills


MAIN

A. 4 rounds, not for time
{
3 strict press
3 PushPress
3 strict C2B pullups
}
65, 76, 85, 95#

B. 25 min AMRAP
{
2 block run
12 PushPress 95#
6 Strict C2B Pullup (Rx was choice of that or 12 kipping)
1 min rest
}
6 rounds even
}

2025-11-15 WoD

WARM
2x 500m row 
std warmup
clean drills

MAIN

A. (partner wod but I did it solo). 30min AMRAP
{
3 rounds
{
3 Deadlift 95#
3 HangPowerClean95#
3 PushPress95#
}
Then 500m row, then repeat
}
8 rounds of the 27 reps on barbell, 7x500m row, and 100m on the last one.

2025-11-10 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Couple rounds of complex, then sets of 2-3 S2O increasing weight
{
6 strict press
3 pushpress
2 pushjerk
}
65, 75
then PushJerk: 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) 2x 1block run

C. For reps:
{
Min 0-2: 
{
2 block run
AMRAP S2O 95# (15 pushpress)
}
1 min rest
Min 3-6
{
3 block run
AMRAP S2O 115# (9 pushjerk)
}
1 min rest
Min 7-11
{
4 block run
AMRAP S2O 135# (7 pushjerk)
}
}
total reps: 31

2025-09-27 WoD

WARM
500m row
std warmup
several of movements below

MAIN

A. For time, 30min cap. Was a partner workout but I did it solo, scaled some of movements down
{
8 rounds:
{
10 Goblet Squat 35# (rx was 50#)
5 pullup
}

1 block run

8 rounds:
{
10 S2O 75# (rx was 50#)
5 box jump 24"
}

15 cal row

8 rounds:
{
10 DBSnatch 35# (rx was 50#)
5 burpee
}
}
time: 26:10

2025-09-24 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5x5 deadlift, banded, moderate-heavy, same weight across all sets
warm: 5x95, 5x135
main: 5x5x185#, red band

B. (Superset w A) 5x5 PushPress, same weight across all sets
warm: 5x45, 5x65, 5x75
main 5x5 x 95#

C. 5 rounds for time
{
10 Ring Pushup (Rx+, Rx was regular pushup)
20 rKBS (scaled - Rx was aKBS)
30 DU
}
time: 8:03

2025-09-05 WoD

WARM
std warmup

MAIN

A. 4 rounds, not for time
{
3 S2O, ascending (1 power clean to shoulders, Pushpress/PushJerk)
4 C2B pullups
1 block run
}
Weights: 95, 115, 135, 155

B. 20 min AMRAP
{
6 S2O 135 (2x 1 powerclean + 3 PushJerk)
12 C2B Pullup
3 block run
}
4 rounds even

2025-07-26 WoD

WARM

2x
{
1 min row
4 spiderman
5 shoulder swimmers
5 front squat 45#
3 powerclean 45#
3 Pushpress 45#
10 good mornings 45#
}

MAIN

(partner wod, decided to do it solo, trying to do the whole thing vs alternating rounds)

A. 40 rounds for time. 30 min cap
{
1 PowerClean 95#
2 FrontSquat 95#
3 PushPress/PushJerk 95#
4 burpee bar jump
*every 10th round, 1 block run
}
32 rounds by the time cap = 323 reps

2025-07-21 WoD

WARM

400m run

2x 
{
4 spiderman
2 inchworm
5 btn OH Press 45#
5 jumping squats
mixed grip bar hang 20s
}

Clean & OH Press drills

Pullup drills

MAIN

A. 4-5 rounds, not for time
{
1 PowerClean + 2 PushJerk, increasing weight
3 max height C2B pullup
}
95, 95, 115, 135, 155 (1 jerk)

B. For time
{
4 block run
15 C2B Pullup
25 PushPress/PushJerk 115# (Rx was 135)
4 block run
25 PushPress/PushJerk 115# (Rx was 135)
15 C2B Pullup
4 block run
}
time: 20:22
Run was 3:00, 3:15, 3:30, so 9:45 total, which meant remainder was 12:37, not too bad.

I added

C. 2 rounds, not for time
{
1 HSHold
2 Planche Lean
}

2025-06-28 WoD

WARM
3x200m row
std warmup

MAIN

A. 10min AMRAP. sets of 3 reps at 70-80% ORM, alternating with partner
warm: 10x45, 8x95, 3x135, 3x155
main: 13 x 3x135 (13 rounds each)

B. Partner AMRAP 15. you-go-I-go
{
8 PushPress 95#
4 Bar-facing Burpees
200m row
}
partner did 6 rounds. I did 5 rounds + 8 pushpress + 4 burpees and 10s rowing.

2025-06-13 WoD

WARM
400m run
2x
{
1 min row
2 spiderman
10 box stepups
10 KBS 26#
5 goblet squat 26#
}

Clean & Jerk drills, 45#, 75#

MAIN

A. 5 rounds, emom style
{
min 1: 2 PowerClean + PushJerk (building)
min 2: 7 hollow raise + 7 supermans
min 3: rest
}
weights: 95, 115, 135, 155, 160#(failed second jerk at this weight)

B. For time
{
35 Box Jump Over 24"
20 T2B
35 PushPress 95#
20 T2B
35 FrontSquat 95#
20 T2B
35 PowerClean 95#
}
time: 15:15

2025-05-29 WoD

WARM
200m run
2x
{
1 min airdyne
2 spiderman
2 inchworm
10 banded good mornings
10 banded oh press
}

MAIN

A. 5x5 PushPress - keep same weight across all sets
warm: 5x45, 5x75, 5x95
main 4x5x115 (ran out of time)

B. (superset w A) 3x8/side Bulgarian Split Squat 26# KB

C. 4 rounds for time
{
12 DBPushpress 2x30# (Rx was 2x50#)
8/side DBlunge (2x30# suitcase hold)
20 gorilla rows 30# db
}
time: 8:30

2025-05-03 WoD

WARM
2 rounds
{
1 min row
4 spiderman
5 medball bootstrap
10 (alt) box stepup
10 powerclean 45#
10 pushpress 45#
}

MAIN

A. "FGB with a friend" variation of fight gone bad. I did it solo. 24 min AMRAP
{
1:30 ME Wallball 20#
:30 rest
1:30 ME PowerClean 75#
:30 rest
1:30 ME box jumps 20"
:30 rest
1:30 ME PushPress 75#
:30 rest
}
Round 1: 30, 23, 23, 30 = 106
Round 2: 29, 20, 23, 28 = 100
Round 3: 28, 26, 22, 29 = 105
total = 311

2025-03-05 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy version of this complex
{
1 strict press
1 front squat
1 thruster
}
75, 95, 115 (pushpress), 135 (pushpress, failed thruster)

B. (Superset w A). 3 strict pullups (that was Rx, I did weighted)
{
3x25#, 3x30#, 3x35#, 3x40#
}

C. 3 Rounds for time
{
8 Thrusters (Rx was 10) 95#
10 pullup
}
time: 5:09

Immediately into

D. 3 rounds for time
{
5 Thrusters (Rx was 10) 115#
10 C2B pullup
}
time: 6:43