2026-02-17 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
5 hand-release pushups
2 shoulder swimmers
5 kip swing
10 ringrow
}

MAIN

A. 4 rounds, not for time
{
8 DBBenchpress 35, 40, 45, 50#
3 strict HSPU (deficit for first set, then regular)
3 strict T2B
}

B. 5 rounds for time
{
9 DBBench 2x40# (Rx was 60#)
2 Strict HSPU (Rx was wallwalk, Rx+ was 3 hspu)
10 T2B (Rx+. Rx was vups)
21 call row
}
16:30

2025-10-10 WoD

WARM
400m run
std warmup
Deadlift drills

MAIN

A. 4 rnds, not for time
{
5 Deadlift (banded) at heavyish weight
warm: 5x95, 5x135
main: 5x185, 5x205, 5x225, 5x225
}

B. (superset w A) 4 rounds, not for time
{
7/side Filly Press 35#kb, 25# DB
}

C. For time
{
20 Deadlift 185# (Rx was 185#)
10 Strict HSPU (Rx was 15, but not strict)

15 Deadlift 185#
8 HSPU (Rx was 10)

10 Deadlift 185#
5 HSPU (Rx was 5)

500m row cashout
}
Time: 9:42

2025-09-29 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 3 rounds of this complex
{
HighHangSnatchHighPull
HighHangPowerSnatch
HangHinge
HangPowerSnatch
}
45, 65, 75

B. (still part of strength/skill portion of workout) 3-4 rounds, time allowing
{
2 HangPowerSnatch, ascending weight
20 SU/DU
1 StrictHSPU
}
85, 95, 115, 125(made the first at 125 with questionable form, failed 2nd rep)

C. 15 min AMRAP
{
20 DU
5 HangPowerClean 95# (Rx was HPS 75#)
4 strict HSPU (Rx was pushpress, Rx+ 5 strict HSPU)
}
10 rounds even
(HSPU: did 5 first couple rounds, then 4 for a few rounds, then 3. Avg'd about 3.8)|

2025-09-21 WoD

WARM
500m row
std warmup
clean drills

MAIN

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

B. (SuperSet w A) HSPU work
6x1 Strict HSPU

C. (SuperSet w A) MU Work
2x3 strict pullup
2 ring pullup
2x1 RingMU (kipping)
1x2 RingMU (kipping)

2025-08-11 WoD

WARM
200m run
2x
{
1 min row
2 spidermans
3 kip swings
4 cossack squats
AYTs w band
}

MAIN

A. 15 min AMRAP
{
5 pullup
10 pushup or 5 HSPU (Rx+)
15 AirSquat
}
11 rounds + 8 reps (5 rounds with strict HSPU, 6+ rounds with pushups

B. 3 rounds, not for time
{
8 barbell curl (1 round at 55#, 2 at 65#)
2 length sled push (sled + 35#)
25 banded tricep extension
}

2025-07-29 WoD

WARM
400m run
1 min row
2x
{
20s SU/DU
2 inchworm
20 shoulder taps
20 banded good mornings
}

Deadlift drills

MAIN

A. 5x3 banded deadlift at ~70%
warm: 5x95, 4x135, 3x185
main: 1x3x205, 1x3x225, 3x3x235 (all banded, heavy green band)

B. (superset w A) 4 sets
{
20 DU
1 HSPU (strict) w 25# plates
}

C. 11 min AMRAP
{
Buy-in: 1 block farmer carry 2x50#
35 DU
7 Deadlift 185
5 HSPU (strict)
}
3 rounds + 35 DU + 3 deadlift

2025-06-30 WoD

WARM

400m run

2x
{
1 min row
2 spidermans
90-90's
5 hang powerclean 45#
5 strict OHPress 45#
5 back squat 45#
}

MAIN

A. 10-8-6-4-2 BackSquat, going up in weight to ~80-90% for the set of 2
warm: 5x95, 5x135
main: 10x165, 8x185, 6x205, 4x225, 2x245 (86% of my ORM of 285 - which was set years ago, so felt pretty good)

B. 3 rounds, each for time, ~2min rest b/t
{
500m row
4 strict HSPU (Rx was 2 wallwalks, Rx+ was 8 HSPU, so somewhere between)
8 HangPowerClean 75#
16 backrack barbell lunge 75#
}
times: 3:45, 3:30: 3:27

2026-06-12 WoD

WARM
400m run
2x
{
2 inchworm
5 shoulder swimmers
10 banded good mornings
10 banded OH Press
}

MAIN

A. 4 rounds, not for time
{
8/side FillyPress. KB: 26#, DB: 25, 25, 30, 30
8/side B-stance RDL 30#
1 Strict HSPU
}

B. 3 rounds for time
{
2 block run
27 KBS 53#
3 strict HSPU (Rx was 3 wallwalk, Rx+ was 7 HSPU)
}
time: 9:22

2024-05-16 WoD

WARM
400m run
2 rounds
{
1 min row
2 spidermans
5 shoulder swimmers
20 walking lunges
10 banded good mornings
10 banded OH Press
}

MAIN

A. OH Press: 3x65%, 3x75%, 3+x85%, 3x75%, 3x65%
{
warm: 5x45
main: 3x65, 3x75, 1x85, 3x75, 3x65

}

B. (Superset w A): 4x6/side One Arm DBRow
sets: 35#, 40#, 45#, 50#

C. 4 rounds for time
{
20 walking DB Lunge 2x35# (Rx was 50#)
 8/7/6/5 strict HSPU(Rx was DBPushpress, Rx+ 10 HSPU)
1 long block run
}
time: 12:26

2025-03-30 WoD

WARM
std warmup
clean drills
bar hang
scap pullups
500m row

MAIN

A. Work to a heavy CJ
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) HSHold practice
6x10-15s

C. (Superset w A) Pullup/MU Practice
3 strict pullups
2 strict ring pullups
2 strict ring pullups (C2B)
1 kipping MU
2 kipping MU (strung together)
3 kipping MU (strung together)

D. 5 rounds, quick, but not for time
{
3 PowerClean + PushJerk CJ 135#
2 strict HSPU
1 kipping MU
}

2025-03-27 WoD

WARM
2x
{
1 min Airdyne
2 inchworm
1 sled push
10 banded good mornings
10 banded OHPress
10s bar hang
}

MAIN

A. 5 rounds, not for time
{
3-5 benchpress (increasing)
}
5x45, 5x95, 3x135, 3x155, 2x175, 1x185

B. (superset w A)
45s ME DU's
60, 55, 52

C. 4 rounds for quality
{
rds 1,3: down-n-back sled push w 45#
rds 2,4: 15 cal Airdyne
3 strict HSPU (Rx was 5)
10 DB Snatch, alternating. 35, 40, 45, 50#
}

2025-02-10 WoD

WARM

2x
{
1 min row
2 inchworm
10 KBS 25#
10 KBDeadlift 25#
}

MAIN

A. 4 rounds, not for time
{
1 down-n-back sled push (sled + 70#)
8/arm landmine press (bar+25#)
30s plank hold
}

B. For time
{
30 cal row
30 KBS 35# (Rx was 70#)
5 strict HSPU (Rx was 3 wall walk, Rx+ 7 HSPU)

30 cal airdyne
30 KBS 35# (Rx was 70#)
5 strict HSPU (Rx was 3 wall walk, Rx+ 7 HSPU)

30 cal row
30 KBS 35# (Rx was 70#)
5 strict HSPU (Rx was 3 wall walk, Rx+ 7 HSPU)
}
time: 14:45

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

2024-12-31 WoD

If calculations are right, this is workout 4000(!).

WARM
std warmup
clean drills
chinup & HSPU practice

A. 5 rounds, each on the 2 min mark
{
2 HangPowerClean
1 PushJerk
3 strict C2BChinup
}
95, 115, 135, 135, 155

B. 18 min AMRAP
{
3 StrictHSPU 
2 HangPowerClean 135#
3 Strict Chinup
}
15 rounds + 2 HSPU

2024-12-29 WoD

WARM
500m row
clean drills

MAIN

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

B. (superset w A) 1 Strict HSPU (6  rounds)

C. (superset w A) pullup practice (6 rounds)
2x3 strict pullup
2x3 strict C2B pullup
2x3 perfect pullup (slight kip to get belly to bar)

2024-12-15 WoD

A. Row 1000m

B. PowerClean + PushJerk
5x75, 3x95, 3x115, 2x135

C. (Superset w A) HSPU
4x1 strict

D. (Superset w A) Pullup progression
3 strict, 3 strict C2B, 3 strict perfect pullup, 2 RingMU

E. 10 rounds, not for time (but moderate pace - ~18min)
{
3 PowerClean + PushJerk 135#
2 strict HSPU
1 RingMU (kipping)
}

2024-12-04 WoD

WARM

400m run
2 rounds
{
10 banded good mornings
1 min Airdyne
10 banded OHPress
}

MAIN

A. 24 min EMOM4 (1 round every 4 min)
{
Down-n-back sled push, ascending (sled plus 45,60, 65, 80, 85, 100)
1 min ME strict HSPU. (I did, with abmat, 7,7,6,6,5,5)
30s slow march with front rack KB 2x35#
rest remainder of 4min
}

B. 200 DU for time, 4min cap
DNF. Got 165 reps

2024-02-04 WoD

 // don't have that many workouts left between now and shoulder surgery, so took the opportunity to go move the barbell around, even though I'm not at 100% capacity.

WARM
400m run
500m row
clean drills

MAIN

A. Work to a moderate PowerClean + Push Jerk CJ
5x45, 5x75, 3x115, 3x135, 3x155, 1x165

B. (superset w above) 1,2,3,4,5 strict HSPU 

2024-01-02 WoD

WARM

400m run

1min row
10 goblet squat
10 cossack squat
1 min row
10 scap pullups
2 wall walk
1 min row
10 box stepup

MAIN

A. 5 rounds, not for time
{
Back squat - 5-5-3-3-1 with increasing weight
-warm: 10x45, 5x95
-main: 5x135, 5x165, 3x185, 3x205, 1x225
8 DB Benchpress 2x30#
}

B. 12min AMRAP
500m row buy-in
{
10 Goblet Stepup 24" 35# (Rx was 50#)
7 pullup
4 Strict HSPU (Rx+. Rx was 2 wallwalk)
}
5 rounds even

2023-12-10 WoD

WARM
1000m row
stretching
clean drills

MAIN

A. Work to a heavy SquatClean & PushJerk
5x75, 4x95, 3x115, 3x135, 3x155, 2x165, 1x170 (failed Jerk)

B. (superset w A) Strict HSPU
5,4,3,3,3,3,3

C. 3xHSHold