2025-06-27 Travel workout

WARM
10 min airdyne

MAIN

A. 3x10 incline DB Bench 25/30/35#

B. 3x10 DBRow 30#

C. 3x8 Chinup

D. 3x10 KBS 50#

E. 3x10 DB OHPress 20/25/30#

F. 3x10 tricep extension (moderate)

2026-06-26 Travel Workout

WARM
stretching

MAIN

A. Not for time: 10,8,6,4,2 (30 reps each) of
{
DB Snatch 35#
DB Bench 2x30#
Pike Pushup (on box)
Situp
KBS 50#
Goblet Squat 35#
Pullup
Tricep extension 30#
DBCurl (x2) 30#}
}

2023-09-04 WoD

 //still travelling - just some light shoulder rehab work and skill work.

A. 3x8/side DB lateral raise 10#

B. 3x8/side DB lateral rotation 10#

C. 3x8/side DB Curl 25#

D. 3x8 tricep extension 50#

E. 6 HSHold ~10s

2023-08-21 WoD

WARM
400m run
2 block run
std warmup
DB Snatch drills

MAIN

A. "Ellen" - 3 rounds for time
{
20 burpees
21 DB Snatch 35# (scaled - Rx was 50#)
12 DB Thruster 2x35# (scaled - Rx was 2x50#)
}
time: 11:56

B. 100 banded tricep extension (Do 1 round of (C) every time you break)
did 100 unbroken

C. 2 rounds (added since I did B unbroken)
{
4 V-ups
4 tuck-ups
1 hollow hold 10s
}

2023-06-26 WoD

WARM
800m run
light stretching

MAIN

A. 3x8 lat pulldown 50#

B. Work to a heavy 1RM deadlift
10x45, 8x95, 6x135, 5x175, 4x225, 
3x255, 2x275, 1x295, 2x315 (got 1, failed 1)

C. 3x8/side DB row 50#

D. 3x8 tricep pullover 50#

E. 3x8 tricep extension

F. 3 HSHold

G. 5-4-3-2-1 strict chinup

2022-12-22 WoD

WARM
400m run
std warmup
2 rounds:
{
10 benchpress 45#
10 goodmorning w barbell
10 barbell row 45#
}

MAIN

A1. Work to a heavy 3-rep benchpress
10x75, 8x95, 6x115, 4x135, 3x155, 3x185(w spot)

A2. 3 rounds, not for time
{
10 reps floor benchpress 95#
20 band pull-aparts
}

B. 3 rounds, not for time
{
6 barbell glute bridge 135#
10 barbell row 95#
}

C. For time (but I forgot to record  the time) unpartitioned
{
100 banded good morning (green band - thicker)
100 banded tricep pulldown
100 banded curls
}

2022-11-04 WoD

 WARM
400m run
mobility work
std warmup

MAIN

A. 100 wallball for time.
every break: 7 burpees + 7 T2B

Time: 8:04 
(did 33, 27, 21, 19, with 3 sets of 7+7)

B. 3 rounds, not for time
{
30s plank hold
10 banded tricep extension
}

2022-08-23 WoD

 WARM
400m run
2 block run
3 rounds
{
8 KBS 26#
6/side Single-leg KB Deadlift 26#
8/side banded tricep extension
}

MAIN

A. 4 rounds, each for time, 2min rest b/t rounds
{
500m row
10 Ring Dip
8 Box Jump Over 24"
}
times: 
2:55, 2:47, 2:52, 2:49

B. 3 rounds, not for time
{
8/side Pallof press
20s hollow hold
10 bird-dogs (5/side)
}

2022-08-04 WoD

 WARM
400m run
3 block run
std warmup
deadlift 8x75, 5x135

MAIN

A. 10,9,8...1 of
{
Banded Deadlift 165# (Rx+ was bodyweight, which was what I did)
BoxJump 24"
}

B. 4 rounds, not for time
{
8 DB Elevator Bench 2x25#
10 DB Fly 2x15#
}

C. 4 rounds, not for time
{
25 banded tricep extensions
6 body saws w feet in rings
}

2022-07-14 WoD

 Crappy hotel gym, but forced myself to do a light workout.

A. 5 rounds, not for time
{
8 lat pulldowns
8 bicep curls
}

B. 4 rounds, not for time
{
10 pushups
8 pistols
}

C. 4 rounds, not for time
{
10 tricep extensions
1 HSHold
}

2022-07-07 WoD

 WARM
400m run
2 min Airdyne
std warmup

MAIN

A. work to a ORM benchpress
10x45, 8x95, 6x105, 4x135, 2x155, 1x175

B. 3 rounds, not for time
{
8 Ring Pushups
8/side DB row with banded tricep extension 25#
}

C. 3 rounds, not for time
{
10 barbell glute bridge 95#
10/side box stepups 24"
10 banded side-steps each way
}

D. 3 rounds, not for time
{
5 dragon flag negatives
8 situps
}

2022-03-17 WoD

 WARM
400m run
3x30s DU
std warmup

MAIN

A. 4 rounds, not for time
{
8/side goblet curtsey lunge 26#
8/side goblet cossack squat 26#
}

B. 4 rounds, not for time
{
8 dual KB squat curl 2x26#
16 banded tricep pulldown
16 banded bicep curl
}

C. 4 rounds, not for time
{
10 DB Incline Bench 2x30#
8 DB flys 2x10#
}

2022-03-03 WoD

 //Travel workout

A. 500m row

B. 4 rounds, not for time
{
10 tricep extension 50#
8 bicep curl 70#
3 wide grip pullup
}

C. Deadlift
5x95, 5x135, 5x185, 5x225, 1x275

D. 100 KBS unbroken 30#

E. 3 rounds, not for time
{
5 pushups
1 hshold
}

2022-03-01 WoD

 //Travelling, didn't get to hit the gym till 9:30pm, so just did something quick.

WARM
std warmup
500m row

MAIN

A. KBS
20 russian KBS 36#
20 OneArmKBS 36# (left)
20 OneArmKBS 36# (Right)

B. 5 rounds, not for time
{
5 chinup
10 tricep extension 50#
10 bicep curl 70#
}

C. 3 rounds, not for time
{
3 DBSnatch 45# left
3 DBSnatch 45# right
3 seated leg raise
5 pushup
}

D. 3 HSHold ~20s each

2021-11-18 WoD

 WARM
600m row (increase pace every 200m)
std warmup

MAIN

A. 4 rounds, nft
{
10 banded clamshells - left
10 banded clamshells - right
5 back squat (135, 155,155,155)
}

B. 4 rounds, nft
{
10-12 DB Elevator Benchpress (12,10,10,8) 2x20#
12/side DB Row 20#
20 banded pull-apart
}

C. 4 rounds, nft
{
30s Banded hammer curls (16-18 reps)
10s rest
30s Banded Tricep pulldowns (14-16 reps)
10s rest
}

2021-07-03 WoD

 2nd day back at the gym, it was rough. Scaled all the things :-/

WARM

5 min AirDyne
Clean drills
200m run

MAIN

A. "Badger" - 3 rounds for time, 30 min cap
{
30 Squat Cleans 95# (I scaled to 20 at 75#)
30 Pullups (I scaled to 20)
800m run*
}
time: 23:00
(I pulled a calf muscle after 400m of the run in the second round. walked rest of it, did Airdyne for 3rd round)

Rest 5 min

B. "JT" 21-15-9 (I scaled to 9-6-3) of
{
HSPU
Pushups (i scaled - knee pushups)
Ring dip (I did DB tricep extension 35#)
}
(didn't record time)

2021-06-13 WoD

 A. Row 5 min
1050m

B. 5 rounds, not for time
{
3 Ring Pullup
3 Front Squat 95#
3x2 DB Row 25#
3x2 DB Tricep Extension 25#
}

2021-01-23 WoD

 WARM

Row 5 min
1100m

MAIN

A. 10 rounds, not for time
{
1 Power Clean & Push Jerk 155#
2 Shrimp Squat
3 HSPU
4 Deadlift #155
5 Ring Pullup
6 DB Tricep Extension
7 Hanging Knee Raise
8 DB Curl 2x25#
9 Inclined Situp
10 DU
}
550 reps!

2020-07-06 Covid workout #86

WARM

light stretching

20 SU

10 DU

2x3 strict pullups

MAIN

A. 5 rounds

{

~10s HSHold

40 DU

}

B. 5 rounds

{

5 strict pullup

10 DB Incline bench 2x25#

}

C. 5 rounds

{

2 MU

4 Pistol

6 DB Snatch

8 negative incline DB Tricept Extension 25#

10 weighted situp 25#

}

2020-01-29 Workout

Just went to work gym today. WOD was deadlift-focused, and I'm still nursing my back

MAIN

A. 1k row
4:04

B. 3x8 DB Bench 2x40#

C. 3x8 OH Press 70#

D. 3x6 Back Squat 95#, 115#, 135#

E. 3x5 strict pullup

F. 3x8 tricep extension (cable) 27#

G. 2x6 DB Curl 2x25#