2026-07-15 WoD

WARM

400m run
2 min Airdyne
std warmup
squatclean drills

MAIN

A. 10 min EMOM
{
min 1: 1 SquatClean + 1 FrontSquat (75, 95, 115, 125, 135)
min 2: 30s Airdyne
}

B. 10-8-6-4-2
{
BackSquat 185# (Rx was FrontSquat 185)
1 min Airdyne after each round
}
time: 8:52

2026-03-16 WoD

WARM
200m run
2 rounds
{
1 min row
5 cossack squat/side
10 backsquat 45#
2 spiderman
2 inchworm
3 pike pushup
}

MAIN

A. 4x2 BackSquat at 78-82%, each round on 3min mark
warm: 10x95, 8x135, 6x185, 3x225
main: 4x2x250# (250 = 83% of 300) <-- felt surprisingly good given how sore I was from Fri/Sat

B. For time. Was supposed to be 2 rounds, but I did 1 round then had to drive Alisa to airport.
{
9 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
6 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
3 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
}
time: 5:30

2026-03-05 WoD

WARM
400m run
std warmup

MAIN

A. 5 sets, each set on 2min mark
{
2 SquatClean
}
95, 95, 115, 115, 115#

B. (Superset w A)
5x4 OHPress 75# (~70%) (makeup for missing yesterday, squeezed between A and C).

C. (Superset w A)
5 beatswings

D. 10min AMRAP
{
80 SU (rx was 50DU)
12 AirSquat
6 DBHangPowerClean 2x35# (Rx was DBCJ)
}
6 rounds even

2026-02-09 WoD

WARM
400m run
2x
{
30s row
3 squatcleans 45#
3 pushjerk 45#
3 burpees
}

MAIN

A. 10min EMOM
{
2 SquatClean 135#
1 PushJerk 135#
}
warm: 3x95, 3x115, 2x135
main: 10 rds

B. 10min EMOM
{
20 cal row
15 PowerClean 135#
3 wallwalk
}
2 rounds + 20cal row + 4 PowerClean

C. 1min couch stretch per leg

2026-01-27 WoD

WARM
400m run
std warmup
clean drills
1 min row
SquatClean+PushJerk: 3x95, 3x115, 2x135

MAIN

A. 10 min EMOM
150m SkiErg

(1500m total)

2 min rest

B. 8 min EMOM
{
1 SquatClean + PushJerk
}
3x135, 3x145, 1x155, 1x165

2 min rest

C. 10min EMOM
6 Bar-facing Burpees

2026-01-25 WoD

 //made up last week's Deadlift strength cycle work, plus some other stuff.

WARM
400m run
500m Row
std warmup
clean drills

MAIN

A. 5x4 Deadlift at 70%, one set every 2min
warm: 8x95, 8x135, 6x185, 5x215
main: 1x4x235, 4x4x255 (255 = 70% of 365)

B. Work to a heavy SquatClean & PushJerk CJ
5x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x185(clean only, failed jerk)

2026-01-01 WoD

WARM
500m row
clean drills
foam roll injured calf

MAIN

A. Work to a heavy squatclean + jerk, or other:
SquatClean + PushJerk: 5x75, 4x95, 3x115, 3x135
PowerClean + PushJerk 3x155, 1x165
PowerClean only: 1x165, 1x170, 1x175, 1x180, 1x185(failed)

B. (Superset w A): 5xHSHold

C. (Superset w A): 5xTuckFrontLever

2025-12-08 WoD

WARM
400m run
clean drills
std warmup
DU practice

MAIN

A. 3-4 rounds of the complex below, increasing weight
{
HangPowerClean
FrontSquat
HangSquatClean
SquatClean
}
95, 115, 135, 155

B. 20min AMRAP
{
15 cal row
7 SquatClean 115#
35 DU
}
5 rounds + 15cal + 7cleans

2025-12-02 WoD

//1st day back after some travel

WARM
400m run
2 min row
std warmup

MAIN

A. 4-5 rounds, not for time, 5-7 FrontSquats, starting w a SquatClean
{
1 SquatClean
4-6 FrontSquat (last couple rounds only did the squat clean)
}
7x75, 6x95, 5x115, 3x135, 2x155, 1x165, 1x175 (Tied my PR from a 2018 comp)

B. For reps:
{
3 min to complete:
{
9 burpees
21 FrontSquat 95#
21 pullup
} Finished 2:18 - went way too fast.
rest to 3min mark, then:

3 min to complete:
{
15 burpees
15 FrontSquat 95#
15 pullup
} finished at 2:58, then:

3 min to complete:
{
21 burpees
9 FrontSquat 95#
9 pullup
} finished at 3 min exactly
}

2025-10-09 WoD

WARM
400m run
1 min row
std warmup
clean drills

MAIN

A. 4 rounds, not for time 5-7 FrontSquat, With SquatClean for 1st and last rep
{
95, 115, 135, 155#
}

B. (Superset w A) - 4x3-5 strict pullups. Rx+, weighted. 3231 tempo
5x16#, 4x26#, 3x35#, 2x44#

B1. Did 1 RingMU to decide if I wanted to do them in the wod below. Didn't.

C. 16 min EMOM
{
Min 1: 1 SquatClean + 5 FrontSquat 95# (Rx was 115)
Min 2: 7 BoxJumpOver 24"
Min 3: 7 Pullup (kipping)
Min 4: 30s plank hold
}

2025-06-16 WoD

WARM
400m run
2x
{
5 front squat 45#
90-90's
2 spiderman
banded lat pulldowns
banded Y's
20s mixed grip bar hang
}
Squatclean drills

MAIN

A. 15 min EMOM
{
Min 1: 1 kipping pullup, 1 slow negative pullup, 3 strict pullup
Min 2: 1 HangSquatClean, 1 FrontSquat, 1 HangSquatClean
Min 3: Rest, add weight
}
75, 95, 115, 135, 155

B. 12 min AMRAP
{
3 Block Run buy-in (2:15)
1* HangSquatClean 135# (Rx+, Rx was 95#)
5 strict pullup (Rx+, Rx was 7 kipping)
}
* add one rep every round
6 rounds + 2 rep (30 strict pullup, and 23 HangSquatClean

2025-06-07 WoD

WARM
3 Block run
std warmup
clean drills
2 Block run

3x
{
2 squat cleans
1 squat clean thruster
1 thruster
}
45#, 75#, 95#

MAIN

A. 15 rounds, EMOM style
{
3 burpees
3 SquatCleans 95#
2 thruster 95# (Rx was 3, but I shaved off a rep and kept weight same)
}
At min 8, 5 block run, then resume at top of next minute.
I did 8 rounds, then did the run in 4:00 even, so resumed at min 12, did 7 rounds, finished at 18:30

2025-04-18 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
4 spiderman
20 walking lunge
}

clean drills

MAIN

A. work to a heavy of this complex:
{
Clean Deadlift
Hang SquatClean
FrontSquat
SquatClean
}
95, 115, 135, 155

B. (Superset w A) 4x3 strict pullup (I did C2B)

C. 10 min AMRAP. 1,2,3,4 of
{
SquatClean 135#
BurpeeMuscleUp (Rx was burpee pullup. this was Rx+)
}
1,2,3,4 (10 of each) + 1 SquatClean

2025-02-25 WoD

WARM
400m run
2x
{
5 FrontSquat 45#
90-90's
20s bar hang, alternating grip
4 spidermans
}

MAIN

A. Work to a 1RM squat clean
{
5x75, 4x95, 3x115, 3x135, 2x155, 2x165 (both failed), 1x160 (failed)
}
1RM = 155

B. 15Min AMRAP
{
1 SquatClean 135 (80% of 1RM in A)
2 RingMU (Rx was 3 strict pullups; Rx+ was BarMU)
7 RingDip (Rx was 7 pushup; Rx+ was RingDip)
12 AirSquat
}
7 rounds + 1 SquatClean (14 MU, 49 ring dip, 8 SquatClean, 84 air squat)

2025-02-18 WoD

WARM
400m run
3 rounds
{
2 spiderman
2 inchworm
5 FrontSquat w elevated heels, 45#
2 plank/birddog
20s SU
}

SquatClean drills

MAIN

A. Work to a heavy complex
{
1 pause-below-knee SquatClean
1 SquatClean
20s CrossOver attempts
}
75, 95, 115, 135, 155 (3 attempts at 155, 1 failed, 1 only PowerClean, 1 squatclean)

B. For time. 50-40-30-20-10
{
DU (Rx was cross-overs)
Abmat Situps
(5,4,3,2,1) PowerClean 155#
}
time: 10:26

2025-02-11 WoD

WARM
400m run
2x
{
2 spidermans
2 thruster empty bar
10 banded A's, Y's
}
clean drills

MAIN

A. 4-5 rounds of this complex
{
2 HangSquatClean
1 SquatClean
1 FrontSquat
}
75, 95, 115, 135, 135

B. (Superset w A). Strict Weighted Pullups
5x25, 4x30, 3x35, 3x40, 2x50

C. 9 min AMRAP. 3, 6, 9, 12.... of
{
Thruster 95#
Pullups
}
Finished 3,6,9,12. Then got 5 thrusters

2025-02-07 WoD

 //still have a cold, so only did strength part of workout and left early

WARM
std warmup
clean drills

MAIN
A. 4-5 rounds, not for time
{
HangSquatClean
SquatClean
PushJerk
}
95, 95, 115, 135, 145

B. (Superset w A) 2-5 pullups, Rx+ weighted
5x20#, 4x25#, 3x30#, 2x35#, 2x40#

2025-01-28 WoD

WARM
400m run
2 rounds
{
1 min row
20s bar hang
1 strict pullup
banded lat pulldowns
5 goblet squat 35#
2 spiderman
}
clean drills

MAIN

A. 12 min emom (4 rounds, 3 min each)
{
min 1: 15s max effort strict pullups
min 2: Clean complex
{
HighHangSquatClean
HangSquatClean
SquatClean
}
min 3: rest
}
pullups: 7,7,8,8
clean complex: warm: 95, 115. main: 4 rounds at 135#

B. 3 rounds, each for time
{
500m row
5 strict HSPU (Rx was 3 wall-walk; Rx+ was 7 HSPU)
9 pullup (did all unbroken, kipping)
12 HangPowerClean 95# (Rx was 15 reps at 75#, Rx+ was 15 reps at 95#)
rest 2min before next round
}
times: 3:10, 3:15, 3:18

2025-01-24 WoD

WARM
400m run
clean drills
inchworms
lunges
ring rows

MAIN

A. 4 rounds, not for time
{
1 tall squat clean
1 hang squat clean
1 squat clean
}
75, 95, 115, 135, 135, 135

B. (superset w A) 4 rounds, not for time
{
3 strict weighted pullups
}
20#, 25#, 30#, 35#

C. 4 rounds for time
{
6 FrontSquat 135# (Rx was 155)
10 strict pullups
}
6:25

2024-01-21 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
10 90-90's
3 pullup w slow negative
5 GobletSquat 26#
}

MAIN

A. 12 min emom
{
min 1: 4 strict C2B pullup
min 2: Clean complex:
{
High Clean
PowerClean 
SquatClean 
} 135#, 115#, 115#, 115#
min 3: rest
}

B. 10 min AMRAP
{
4 C2B Pullup
5 HangPowerClean 135#
6 Burpee bar jump
}
5 rounds + 4 pullups + 1 powerclean
}