2025-02-23 WoD

WARM
500m row
clean drills

MAIN

A. Work to a moderate heavy CJ (PowerClean + PushJerk)
{
5x75, 3x95, 3x115, 3x135, 2x155, 2x165 (failed both), 1x155
}

B. (Superset w A). MU work.
{
3 strict pullup
3 strict C2B pullup
3 ring pullup
1 strict MU
1 strict MU
1 strict MU (failed)
}

2024-10-20 WoD

 //Was tight on time to do my normal Sunday bike ride, so did a very short session at the gym instead

WARM
500m row
light stretching
clean drills

MAIN

A. Work to a moderate PowerClean+PushJerk CJ
{
5x95, 3x115, 3x135, 3x155
}

B. (SuperSet w A) HSHold practice
4x10-20s

C. (SuperSet w A). MU practice
{
Round 1: 5 strict pullups
Round 2: 3 strict ring pullups
Round 3: StrictMU(!!! First one in 20 months!)
Round 4: StrictMU attempt (failed)

2023-02-12 WoD

A. Run 2.34k; 12:07: 5:11 pace
(have been slacking on my runs, so decided to do a short one as my warmup)

B. work to a heavy CJ (power clean, Push jerk)
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 2x165, 1x170 (fail), 1x170 (Hang Power Clean only)

C. (superset w above) 7 rounds, not for time
{
1 HSHold
3 ring pullup, 3 ring pullup, 1MU, 2MU(cont), 3MU(cont), 1 strictMU, 1 strictMU(failed)
}

2023-01-15 WoD

// Light workout w my kid on Sunday

WARM
light stretching
clean drills

MAIN

A. work to a heavy PowerClean+PushJerk
5x95, 4x115, 3x135, 2x155, 2x165, 2x175(failed both).
1x175 HangPowerClean+PushJerk
2x155 SquatClean
2x135 SquatClean

B. MU Work
2x3 ring pullup
3x1 StrictMU

2023-01-08 WoD

 WARM
750m row
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 2x165, 1x170, 1x175(f)

B. (superset w above) 8 sets
2 sets 3 strict pullups
2 sets 3 strict ring pullups
4 sets 1 strict MU (failed last one)

C. (superset w above) 8 sets
HSHold

2022-10-30 WoD

WARM
light warmup
400m run
2 min Airdyne
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
{
5x45, 5x75, 4x115, 3x135, 2x155, 2x165, 2x175*
(*got both cleans, one super ugly, failed both jerks)
}

B. (superset w A) Pullup/MU work (7 rounds)
{
1st 2 rounds: 3 ring pullup
3rd round: kipping ring MU
4-7: 1 StrictMU
}

C (Superset w A,B) HS Work
{
1st 4 rounds: 10s HSHold
5-7: Strict HSPU
}

2022-10-23 Wod

 //back in gym after week of travel and poor eating/sleep.

A. Row 500M

B. Work to a moderate PowerClean + PushJerk
3x75, 3x95, 3x115, 3x135, 3x155 (last rep was only the clean)

C. (superset w above) 5x1 HSHold

D. (superset w above) 5x1 Strict RingMU (failed 2, got 3)

2022-10-09 WoD

WARM
std warmup
clean drills

MAIN

A. ~3k run. not timed

B. Work to a heavy PowerClean + Push Jerk
5x95, 4x115, 3x135, 2x155, 1x165

C. (Superset w B) 4 rounds, not for time
{
~20s HSHold
3 ringpullup (2 rounds), 1 strictRingMU (2 rounds)
}

D. 10 rounds for time
{
3 CJ 135#
2 Strict HSPU
1 Strict RingMU
}
time: 17:45

2022-10-02 WoD

 WARM
800m run
500m row
clean drills
2x5 kip swings
2x3 C2B pullup

MAIN

A. Work to a heavy PowerClean + Push Jerk
5x45, 4x75, 3x95, 3x115, 3x135, 3x155, 2x165 (failed 2 attempts, made 2), 1x170 (failed 1 then made 1), 1x175(fail)

B. Superset w A
6 strict MU (1 per round)

C. 5 HSHold

D. 3x3 strict HSPU with slow negative

2022-09-25 WoD

 Sunday workout

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy 4 rep Squat Clean & Push Jerk
3x45, 3x75, 3x95, 3x115, 3x135, 3x155, 1x165 (failed first rep, second got a power clean, but failed jerk)

B. Superset w above (each of below a separate round)
-3 strict C2B pullup
-3 strict C2B pullup
-3 strict C2B pullup
-1 strict RingMU
-2 strict RingMU
-3 strict RingMU
-4 strict RingMU

C. 3x HSHold

2022-09-18 WoD

 WARM
400m run
clean warmup w bar

MAIN

A. Work to a heavy CJ (PowerClean, PushJerk)
5x45, 5x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w above)
3 ring pullup
1 HSHold

C. 5 rounds for time
{
3 CJ 135#
2 Strict HSPU
1 Strict RingMU
}
time: 7:30

2022-09-11 WoD

 WARM

500m row
std warmup

MAIN

A. Work to a heavy CJ (PowerClean + PushJerk)
5x45, 5x95, 4x115, 3x135, 2x155, 1x165(failed)

B. (superset w above) 5 rounds
{
3 ring pullup
1 HSHold
}

C. 5 rounds for time(ish)
{
3 CJ 135
2 Strict HSPU
1 Strict RingMU
}

2022-08-29 WoD

WARM
400m run
std warmup

MAIN

A. Activation - 4 rounds not for time
{
12 banded lat pulldowns
10s Static Ring Hold (high)
10s Static Ring Hold (low)
1 block run
}

B. 18 min AMRAP (Rx+ was for time, so that's what I did, but modded)
{
5 block run
5 Strict RingMU (Rx was 10 pushup, 10 pullup, Rx+ was 10BarMU)
4 block run
4 Strict RingMU
3 block run
3 Strict RingMU
2 block run
2 Strict RingMU
1 block run
1 Strict RingMU
}
time: 17:15

2022-08-28 WoD

 WARM
500m row
light stretching
clean drills

MAIN

A. Work to a heavy CJ (PowerClean, PushJerk)
5x45, 5x95, 4x115, 3x135, 2x155, 2x165 (failed first attempt, got second one but was ugly form)

B. (superset w above) Pullup/MU
3 ring pullup (3 sets), 1 Strict RingMU (5 sets)

C. (superset w above) HSHold
4x~10s

2022-08-21 WoD

//sunday workout - did a short run as warmup, then short workout at the gym

A. Run 2km, not for time

B. Work to a heavy PowerClean + Push Jerk
5x45, 4x95, 3x115, 3x135, 2x155, 1x165 (failed)

C. (superset w above) 5 rounds
{
3 ring pullup (first 2 rounds), or 1 strictMU (last 3 rounds)
1 HSHold
}

2022-08-09 WoD

WARM
400m run
2 block run
std warmup

MAIN

A. 4 rounds, not for time
{
(1 clean & jerk to get to back squat)
5 BackSquat at Tempo (3223) 95#
2 pullup at tempo (3333)
}

B. 3 rounds, each for time, rest 2min b/t
{
500m row
1 CJ 115#
5 back squat 115#
2 strict RingMU (Rx was 8 pullup or 5 barmu)
}
didn't write times - about 3min/round

2022-07-30 WoD

WARM
std warmup
clean drills

MAIN

A. Work to a 4x3 PowerClean at 75%
warm: 5x45, 4x95,
main: 3x3@135#, 1x3@155#

B. (superset w above)
3 ring dips (first 3 rounds)
1 strict MU (last round)

C. 5 rounds for reps. Each round is 4 min emom, with 1 min rest before next round. Partner workout. One partner does full round, other partner does farmer carry hold. Then switch off for remainder of 4 min. After 1 min rest, resume at rep that you left off at
{
partner 1:
3 dips or 2 MU (I did 2 strict MU every round, but some rounds failed 2nd rep)
6 DB HangPowerClean 2x35#
10 DB Front Rack Lunge 2x35#

partner 2:
Farmer carry hold 2x35#
}
Over 5 rounds, we managed 8 full rounds, but I think I did 12-13 MU's, not 16

2022-07-24 WoD

 Went in for open gym as I figured I'd be missing a few days due to work this week.

WARM
std warmup
clean drills
500m row

MAIN

A. Work to a heavy power clean + push jerk
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 2x165(failed)

B. (superset w above) 5 rounds, not for time
{
1 HSHold
2 ring pullup (3 sets) or 1 strictMU (2 sets)
}

C. 10 rounds for time
{
3 PowerClean + PushJerk 135#
2 strict HSPU
1 strict MU
}
time: 13:22 (1:10 faster than last week)

2022-07-17 WoD

 First day back in the gym after a week+ of travel.

WARM
500m row
light stretching
clean drills

MAIN

A. Activation, 4 round not for time
{
3 CJ inceasing weight per round (75, 95, 115, 135)
1 HSHold
1 strict HSPU
2 ring pullup x2, 1 strictMU x2
}

B. 10 rounds for time
{
3 CJ 135#
2 strict HSPU
1 strict MU
}
Time: 14:35

2022-06-27 WoD

 WARM
400m run
std warmup
clean/thruster drills

MAIN

A. Work to a heavy 2-3 rep thruster w 2s pause at bottom, 2s pause at top
2x75, 2x95, 2x115, 2x135

B. 4 rounds, not for time (Superset w above)
{
3 strict C2B pullup (rounds 1,2)
1 strict RingMU (rounds, 3,4)
}

C. 5 rounds for time, 15 min cap
{
9 thrusters 95#
2 strict RingMU (Rx was 7 C2B or 5 ringmu (kipping))
1 block run
}
time: 13:30