2025-07-19 WoD

 //got to the gym early so did some supplemental work (A) below.

WARM
2x
{
1 min row
2 inchworm
2 spiderman
10 cossack squats
10 goblet squats 25#
10 DBSnatch 25#
10 RDL w 25# DB
}

MAIN

A. 3 rounds, not for time
{
5 pike pushup
1 HSHold
3 planche lean
3/side OneArmChinup (band-assisted)
1 tuck front lever
1 tuck back lever
}

B. 25 min AMRAP. Was partner workout but I did it solo.
{
55 DBPushPress 2x35#
55 cal row
55 Goblet Squat 35#
55 DBSnatch 35#
55 cal Airdyne
}
1 full round + 55 pushpress = 330 reps

2021-11-08 WoD

 WARM
std warmup
clean drills

MAIN

A. EMOM 6, increasing weight as you wish
{
1-2 PowerClean
1-2 HangClean
1-2 Front Squat
}
2 reps/set: 1@95 , 2@115
1 reps/set: 2@135 , 1@155

B. EMOM 5, 4 rounds
{
2 block run
7-5-3
{
PowerClean 95
BurpeeBarJump
}
rest remainder of 5 min
}
dropped a couple reps in the latter two rounds

I added:

C. 3x1 Tuck back lever

2020-11-10 WoD

 WARM

light stretching

MAIN

A. 1000m row

4 min

B. 5 rounds, not for time
{
1 Ring Dip
1 Ring Static Hold
1 TuckBackLever
1 HSHold
3 Squat Cleans & Push Jerk 45/45/65/65/65
}

C. Work to a heavy Squat Clean & Push Jerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (clean only), 1x175 (clean only, and SLOPPY)

D. 6 rounds, superset w above
{
1 strict HSPU
1 C2B pullup
}

2020-10-28 WoD

 WARM

(didn't warm up enough - tweaked my shoulder as a result. Dumb!)

Main

A. 4 rounds, not for time
{
1 HSHold
1 Skin The Cat
1 TuckFrontLever
1 TuckBackLever
3 Squat Clean 75#, 95#, 115#, 135#
}

B. 10 Rounds, not for time
{
1 StrictMU
1 Squat Clean 155#
}

2020-10-14 WoD

 WARM

stretching

clean drills

MAIN

A. 4 rounds, not for time

{

1 HSHold

1 SkinTheCat

1 Tuck Back Lever

1 Tuck Front Lever

3 Squat Cleans #75/95/115/135

}

B. 10 Rounds, not for time

{

1 StrictMU (last one did a weighted strict MU 10#)

1 Squat Clean #155

}

2020-10-06 WoD

 WARM

stretching

MAIN

A. 5 rounds

{

1 HSHold

1 SkinTheCat

1 TuckBackLever

1 TuckFrontLever

}

B. 15 Rounds, not for time

{

1 StrictMU

1 Power Clean + Push Jerk 135#

}

2020-09-17 Covid workout #142

 Very lightweight workout. ONe of my kids wanted to join, so we just played around w gymnastics stuff

MAIN

A. 5x HSHold

B. 2x OneArmHSHold (practice)

C. 3 TuckFrontLever

D. 3 SkinTheCat

E. 3 TuckBackLever

F. 2 StrictMU

G. 4 OneArmChinup (assisted)

2020-09-15 Covid workout #140

 MAIN

A. 5 rounds, not for time

{

1 HSHold

1 Tuck Front Lever

1 Skin the cat

1 Tuck Back Lever

}

B. 5 rounds, not for time

{

2 One Arm Chinup (assisted)

5 Ab rollout

3 Dragon Flag Negatives

}

2020-08-05 Covid workout #112

WARM

light stretching

1 round of Cindy

MAIN

A. 5 rounds, not for time

{

1 HSHold

1 TuckFrontLever

1 Skin the Cat

1 Tuck Back Lever

10 DBCurl 25#

}

B. "Cindy" 20 min AMRAP of

{

5 pullup

10 pushup

15 Air Squat

}

16 rounds + 16 reps

not as good as back in March but tied my previous PR, not bad considering poor excuse for pullup bar and that I've not been pushing cardio that hard. May try at the park next saturday and see if I can get 18 rounds again.

2020-07-30 Covid workout #107

WARM

light stretching 

couple of each movement below

MAIN

A. 5 rounds

{

2 strict HSPU

4 pistols

6 thrusters 55#

8 weighted situps 25#

10 Incline DB Tricept raise 25#

}

B. 5 rounds

{

1 tuck front lever

1 skin the cat

1 tuck back lever

10 pushups

}

2020-07-14 Covid workout #93

WARM

light stretching

MAIN

A. 5 rounds

{

10 lunges

1 Tuck Front Lever

1 Skin the Cat

1 Tuck Back Lever

20 DU

5 HS Shrug

1 HSHold

}

2020-07-11 Covid workout #90

WARM

light stretching

MAIN

A. Run 1mile

(didn't time it, but ~5:00/km pace)

B. 5 rounds, not for time

{

5 C2B Pullup

1 TuckFrontLever

1 Skin the Cat

1 Tuck Back Lever

5 Dip

1 BarMU

}

C. 400m run

Later 

D. ~3mile row (kayak)

2020-07-08 Covid workout #87

WARM

light stretching

10 air squats

MAIN

A. 10 rounds

{

5 burpees

10 Air Squats

}

B. 5 rounds

{

5 HSShrug

1 HSHold

1 Tuck Front Lever

1 Skin The Cat

1 Tuck Back Lever

}

C. 5 rounds

{

20 DBCurl 25#

10 pushup

}

2020-07-04 Covid workout #84

WARM

light stretching

10 SU

10 DU

couple of each movement below

MAIN

A. 10 rounds for time

{

1 Skin the Cat

2 Strict MU

3 Strict HSPU

4 pistols

50, 45, 40....5 DU (decreasing per round)

}

22 min

B. 3 rounds not for time

{

1 Tuck back lever

1/side One Arm Chinup (assisted)

2020-06-20 Covid workout #72

WARM
light stretching

MAIN

A. Run 1 mile (didn't time, but did a decent pace)

B. 5 rounds, not for time
{
5 pullups
5 dips
1 tuck front lever
1 tuck back lever
}

2019-12-06 WOD

WARM
std warmup
750m row
snatch drills

MAIN

A. 10 min emom
{
Power Snatch
Hang Snatch
OHSquat
}
2x45, 2x65, 2x75, 2x85, 2x95

B. For time, 12 min cap. 1,2,3....10 of
{
OH Squat 75# (Rx was 115#)
C2B pullup
}
time: 11:30

I added

C: 2 rounds, not for time
{
3 Tuck Front Lever Raise
2 Tuck Back Lever
1 Tuck Front Lever
}

2019-07-07 Travel Workout

Found a great gym about 1km from my Airbnb here in Amsterdam. Sunday was open gym, so repeated the workout I did in Zermatt to see how I compared at sea level :-). Tomorrow they have a class I'll join.

A. 1.5km run (on way there)

B. activation
{
CJ 5x45, 3x95, 3x115, 2x135
HSHold 2x10s
2 strict MU
}

C. 10 rounds for time:
{
3 CJ 135# (Power Clean & Push Jerk)
2 Strict HSPU
1 Strict MU
}
17:30 (few min better than a week ago)

D. 3 rounds, not for time
{
1 tuck front lever 5s
1 tuck back lever 5s
}

2019-02-06 WOD

WARM
std warmup
400m run (treadmill)
clean drills

MAIN

A. Feb monthly challenge: T2B & Clean ladder - 8 min AMRAP
{
2 T2B
2 Cleans 135#
4+4, 6+6, 8+8...
}
Got 2's, 4's, 6's, 8's, 10's done, 4 reps into the 12's (if memory serves)
64 reps

B. EMOM 12
{
3 Power Snatch 75#
15 DU
}

I added

C. 3 rounds, not for time
{
Tuck/straddle front lever
tuck back lever
}

2019-01-17 WOD

active recovery day

WARM
std warmup
500m row
400m treadmill run

MAIN

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

B. HSHold (superset w above)
5-10s for balance - 6  rounds

C. 3 rounds, not for time
{
One Arm Chinup - 2/side - assisted (band)
Banded FrontLeverPull
TuckBackLever
}

2019-01-10 WOD

Active recovery day

WARM
quick warmup (got there super late)

MAIN

A. 500m row

B. Work to a moderate CJ (full clean, push jerk
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed jerk)

C. Superset w above
5s HSHold (6 total)

D. 3 rounds, not for time
{
3 banded (assisted) front lever pull
2 tuck back lever
}

E. 3 strictMU