2026-10-02 WoD

WARM

400m row
2x
{
1 min row
2 spiderman
10 walking lunge
10 banded backsquat 45#
}

MAIN

A. 5x5 BackSquat, building to heavy
warm: 5x95
main: 5x135, 5x165, 5x185, 5x205, 5x225, 2x245 (extra credit) 

B. 3 rounds, each 5 min, 2 min rest b/t
{
2 block run
8 BackSquat 135#
ME Pushups (Rx+ RingDip)
}
Score is pushups.
I did 5 ringdip each round then switched to pushups:
R1: 5+45
R2: 5+40
R3: 5+38

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

2026-07-20 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#

2026-02-15 WoD

WARM

1000m row
std warmup
clean drills

MAIN

A. Work to a heavy CJ (PC+PJ)
3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175(clean only), 1x185 (failed), 1x180 (clean only)

B. (Superset w A) HSHold
6x1

C. (Superset w A) MU work
{
3 strict pullup
3 strict ring pullup
3 strict ring pullup + 3 ring dip
1 RingMU
2 RingMU
2 RingMU
}

2026-01-18 WoD

WARM
500m row
std warmup
clean drills

MAIN

A. BackSquat 4 reps at 65% every 2 min for 6 rounds (makeup for thurs). 65% would be 170# for me.
4x165, 4x175, 4x185, 4x175, 4x165

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

C. 3x3 RingDip

2025-12-15 WoD

WARM

400m run
2x
{
1min row
2 inch worm
10 KBS 35#
10 benchpress 45#
10 band pull-aparts
}
Benchpress 5x95, 5x115
Powerclean drills

MAIN

A. 4 rounds, not for time
{
6 benchpress 135#
12 banded flys
}

B. (Superset w A)
{
1 PowerClean
2 HangPowerClean
}
95, 115, 135, 155

C. 3 rounds, each for time, 2min rest b/t
{
27 cal Row
14 HangPowerClean 95#
11 RingDip
}
times: 3:08; 3:10; 2:48

2025-11-23 WoD

WARM
500m row
clean drills

MAIN

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

B. (Superset w A) pullup/mu work
3 strict pullup
3 3 strict C2B Pullup
3 ring pullup + 3 ring dip
1 RingMU
2 RingMU
3 RingMU

C. (Superset e A) 6x1 HSHold

2025-11-17 WoD

WARM
std warmup
benchpress 7x45, 7x95

MAIN

A. 5 rounds, not for time
{
7 benchpress 135# (last round did 155#)
10 KBS 53#
20 DU
}

B. 11min AMRAP
{
30 DU
20 KB SDHP 53#
10 RingDip (Rx+. Rx was HRPU)
}
5 rounds + 30 DU

2025-11-03 WoD

WARM
200m run
1 min row
std warmup
clean drills

MAIN

A1. Work to moderate heavy complex for few rounds, then A2.
{
1 Clean Deadlift
1 Hang PowerClean Transition to HighHang
2 Hang PowerClean
}
75, 95, 115

A2. work to heavy of this complex
{
1 PowerClean
2 HangPowerClean
}
135, 155, 165

B. (superset w A). 4x10 benchpress at same weight
warm: 10x45, 10x95
main: 4x10x115

C. 4 rounds for time
{
25 cal row
10 RingDip (Rx+. Rx was 20 HRPushup)
10 HangPowerClean (ascending weights per round: 75, 95, 115, 135)
}
time: 13:39

I added: 

D. 30s Barhang

2025-11-02 WoD

WARM
500m row
clean drills

MAIN

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

B. (Superset w A) 6x3 PlancheLean (~2-3s each)

C. (Superset w A) 5x3 HSHold

D. (Superset w A) MU work
3 strict pullups
3 strict C2B pullups + 3 RingDip
1 RingMU
2 RingMU
3 RingMU
2 attempts (Failed) StrictRingMU

2025-10-27 WoD

WARM

600m row
std warmup
3 rounds
{
3 box jump over 24"
8 KBS 35#
5 HRPushup/3 RingDip/3 Pike Pushup
}

MAIN

A. For time
{
40 BoxJumpOver 24"
40 KBS 53#
40 HRPushup
30 BoxJumpOver 24"
30 KBS 53#
30 RingDip
20 BoxJumpOver 24"
20 KBS 53#
20 /arm DBPushpress (Rx) or 20 HSPU (Rx+) - I did 4 HSPU and 16/arm DBPushPress 35#
}
time: 17:42

B. Accessory work. 3 rounds, fast but not for time
{
100 BandedTricepPushdown
100 BandedGoodMornings (thickest band)
}
}

2025-10-19 WoD

WARM
500m row
clean drills

MAIN

A. Work to a heavy PowerClean+PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 2x165, 2x175 (clean only, failed jerk), 2x185 (1 failed, 1 very ugly clean)

B. (Superset w A) 7x1 HSHold

C. (Superset w A) MU practice
{
2x3 strict pullup
1x3 ring pullup + 3 ringdip
1 ring MU
2 ring MU unbroken
3 ring MU unbroken
4 ring MU unbroken
}

2025-10-12 WoD

 //Sunday open gym

WARM
std warmup
clean drills

MAIN

A. Row 1000m

B. Work to a heavy PowerClean + PushJerk CJ
5x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed jerk on both of these)

C. (Superset w B) 6x1 HSHold (5-10s balance for a couple of these)

D. (Superset w B) Pullup/MU work
3 pullup + 3 ring dip
3 pullup + 3 ring dip
1 MU unbroken
2 MU unbroken
3 MU unbroken
2 MU unbroken

2025-09-08 WoD

WARM
3 min row
std warmup
clean drills

MAIN

A. 4 rounds, not for time
{
1 PowerClean into
3-7 FrontSquat
3 ring dip hold and negative
}
75#, 95#, 115#, 135#

B. For time:
{
3 block run
21 FrontSquat 95#
21 RingDip (Rx+. Rx was pushups)

2 block run with medball 20#
15 FrontSquat 115#
15 RingDip 

1 block 'run' with 50# DB
9 FrontSquat 135#
9 RingDip
}
time: 15:52

2025-08-19 WoD

WARM
400m run
2x
{
AYT's
2 spiderman
banded monster walks
shoulder bridges
1 min row
}
pullup drills

MAIN

A. 4 rounds, not for time (emom style with 1 min for pullup/dip, 2 min for squats)
{
5 strict pullups
5 strict ring dip
8/side bulgarian split squat 35#KB
}

B. 15 min AMRAP
{
10 C2B Pullups
10 Goblet Squat 53#
20 abmat situps
}
7 rounds even

2025-07-23 WoD

WARM
200m run
2x
{
1 min row
3 inchworm
bootstraps
banded good mornings
banded OHPress
tempo air squats
5 wallball
}

MAIN

A. 3 rounds, each on 8 min mark of running clock (rest if you finish before 8 min)
{
30 wallball 20# (did round 1 unbroken, r2 in 2 sets, r3 in 3 sets)
50' Burpee BroadJumps (ugh)
1000m row
}
Times: 6:15, 6:45, 7:13

B. Not for time
{
25 RingDip
50 banded bicep hammer curls
50 banded tricep pulldowns
50 ring curls
}

2025-07-11 WoD

WARM
400m run 
2 rounds
{
1 min row
5 KB goblet squat 35#
10 cossack squat
3 ring dip
3 scap pullup
2 spiderman
}

thruster drills

MAIN

A. 4 rounds, not for time
{
3-5 thrusters, increasing weight
3 ring dip
3 pullup
1min row
}
thruster: 5x75, 4x95, 3x115, 1x135

B. "Topsy". 24min AMRAP
{
2 RingMU (Rx was 3 dips, 3 pullups; Rx+ 3 RMU; so I did somewhere between
8 Thruster 95# (Rx was 115)
17 cal row
}
6+6(2RMU, 4 thruster)

2025-05-30 WoD

WARM
std warmup

MAIN

A. work to a moderate heavy complex:
{
Deadlift
Clean High-pull
PowerClean
}
95, 95, 115, 135, 155

B. (superset w A): Ringdip/MU practice
several ring dips
2 single kipping MU (first in a while, didn't want to push shoulder too much)

C. 4 rounds for time
{
2 block run
5 PowerClean 135# (Rx was 6 at 165, but I scaled back a bit)
8 Ringdip
}
8:30 

2025-04-12 WoD

WARM
200m run
1000m row
2x200m row
inchworms
spidermans
10 KBS 35#

MAIN

A. 20 min AMRAP. Partner workout. Alternate rounds of 500m row, with other partner doing as many rounds of P2 as possible. resume where left off at the hand-off
{
P1.
500m row
(I did 5 rounds, partner did 4. 9 total)

P2
{
10 pushup
15 abmat situp
20 KBS 53#
}
13 rounds + 25 reps (I think I did 6 rounds, partner did 7+25)
}

I added:
pullup work, a few ring dips, 1 ringMU. Getting ready for sunday!

2025-03-24 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
10 KBS 35#
10+10 KB Gorilla row 35#
10 KB Deadlift 35#
10 banded flys
}

MAIN

A. 5x5 Deadlift at constant weight
warm: 5x95, 5x135, 3x185
main: 5x185, 4x5x205

B. (Superset w A) DB Bench
5x15 reps DB Bench 2x30#

C. 13 min AMRAP
{
2 block run
27 KBS 35# (rx was 53#)
9 RingDip (Rx+. Rx was 12 pushup)
}
3 rounds + 1 run