2026-10-02 WoD

WARM

400m row
2x
{
1 min row
2 spiderman
10 walking lunge
10 banded backsquat 45#
}

MAIN

A. 5x5 BackSquat, building to heavy
warm: 5x95
main: 5x135, 5x165, 5x185, 5x205, 5x225, 2x245 (extra credit) 

B. 3 rounds, each 5 min, 2 min rest b/t
{
2 block run
8 BackSquat 135#
ME Pushups (Rx+ RingDip)
}
Score is pushups.
I did 5 ringdip each round then switched to pushups:
R1: 5+45
R2: 5+40
R3: 5+38

2026-09-30 WoD

WARM
400m run
std warmup
several of movements below
2 block run

MAIN

A. 3 Rounds for time
{
3 block run
21 wallball 14# (Rx was 20#)
21 KBS 53#
}
time: 13:34

3 min rest, then immediately into

B. 3 Rounds for time
{
2 block run (Rx was 3 blocks)
21 KBS 53#
21 pushups (subbed for burpees
}
time:12:09

Total time: 28:43

2026-09-22 Travel Workout

A. 14,13,12....3,2,1 of 
{
Situp
Pushup
AirSquat
}
105 reps

2026-09-18 WoD

WARM

400m run
1 min row
90-90's
spidermans
5 benchpress empty bar
10 pushups
10 ring rows
20 walking lunge

MAIN

A. Benchpress. 5x5, each set on 2 min mark, tempo 31x1
95, 100, 105, 110, 115

B. "Strict Cindy". 20 min AMRAP
{
5 strict pullups <-- this is the difference from regular cindy.
10 pushups
15 AirSquat
}
14+11

2026-08-15 Travel Workout

WARM
1 min Airdyne
stretching, etc

MAIN

A. 3x8 DBCurl 2x25#

B. 3x8 HammerCurl 2x25#

C. 3x8 ArnoldCurl 2x25#

D. 3x8 DBInclineBench 2x30#

E. 3x10 pushup

F. 3x8 DBLateralRaise 2x5#

G. 3x8 DBSnatch 30#, 40#, 50#

H. 3x8 SkullCrusher 55#

I. 3x5 AbRollout (scale)

2026-08-10 WoD

WARM
Run 400m
Row 2 min
std warmup

MAIN

A. 4x8 FrontSquat building to ~80% effort
warm: 5x45, 8x95, 8x115
main: 8x135, 8x155, 8x165, 6x175

B. For time
{
10 SA DBThruster 30# (Rx was 50#)
15 Pushups (scaled to do off box)
15 SA DBThruster 30# (Rx was 50#)
25 Pushups (scaled to do off box)
20 SA DBThruster 30# (Rx was 50#)
35 Pushups (scaled to do off box)
25 SA DBThruster 30# (Rx was 50#)
45 Pushups (scaled to do off box)
30 SA DBThruster 30# (Rx was 50#)
}
time: 15:18 (scaled)

2026-08-03 WoD

WARM
400m run
std warmup
clean drills
1 min row

Bench warmup. 5 sets, 30s on, 30s off:
15x45#, 10x65#, 8x75#, 6x85#, 4x95#

MAIN

A. August test. 2min AMRAP
Benchpress 95# (Rx was 155#)
5-4-3-3-3-2 = 20 reps

B. 5 sets. Each a 2min amrap, 1min rest b/t. I modified all of these
{
8 burpee bar jump (Rx was 10)
5 PowerClean 135# (Rx was 10 HangPowerClean)
pushups for remainder of 2min (I did these on my knees)
}
15, 14, 12, 10, 9 = 60 reps

2026-07-29 Travel Workout

A. 5 rounds, not for time
{
20 situps
5 pushups
4 strict pullups
3 strict chinups
}

2026-07-23 WoD

WARM
400m run
2 min row
2x
{
10 banded glute bridges
10 banded kickbacks
banded monster walks
}
2x
{
5 good mornings
5 deadlift 45#
5 pushups
}

MAIN

A. 5 sets, each on 2 min mark
{
3 deadlift at 70-80%, 1sec pause at bottom
}
warm: 10x95, 6x135, 4x185, 3x225, 2x255 
main: 5x3x255

B. 5 rounds for time
{
5 deadlift 185# (Rx was 255)
10 KBS 44# (Rx was burpee over bar)
}
time: 4:45

2026-07-20 WoD

WARM
400m run
std warmup
clean drills
2x5 pushup
2 min row

MAIN

A. Benchpress 10-8-6-4-2, building.
10x75, 8x85, 6x95, 4x105, 2x115

B. (Superset w A)
5x10s StaticRingHold (with band)

C. "Elizabeth" (21-15-9, but I scaled to 15-12-9)
{
PowerClean 135#
RingDip (I did them banded)
}
time: 8:55

Rest to 10:00 then

D. 10min - 1 rep every 0:30 mark (so 20 reps)
1 PowerClean 135#

2026-07-09 WoD

 //Yay! cleared to do pushups/bench/cleans, and that's what got posted today.

WARM
400m run
1 min row
std warmup
2x5 pushups
2x5 powerclean 45#
2x5 benchpress 45#

MAIN

A. Benchpress 5x5, each round on the 2 min mark, increasing weight
5x55, 5x65, 5x75, 5x85, 4x95

B. For time. 10,9,8...3,2,1 of
{
HangPowerClean 95# (Rx was 155#)
3 pushups every round (Rx was 10 reps)
}
8:38

2026-07-01 WoD

WARM
400m run
2min Airdyne
std warmup

MAIN

A. 1 mile run.
6:31 (not bad considering knees have been bugging me and I've not been pushing heart rate to heavily since surgery)

Rest to 15min mark

B. 15 min AMRAP
{
5 Ring Row (sub for pullups)
10 pushup on box (sub for pushup)
15 situps
}
11 rounds + 25 reps

2026-03-24 WoD

 //Hit a PR yesterday, but knew I wouldn't today on OHPress attempt, due to my problematic shoulder. Nevertheless I tried, and probably made it worse. Dumb.

WARM
400m run
2x
{
5 DBOHPress/side 20#
5 DBBench 2x20#
5 DB Row/side 20#
30s SU
}

MAIN

A. Build to a 1RM (target was 115 or maybe 120. didn't get there)
5x45, 5x65, 4x75, 3x85, 2x95, 1x105, 1x115(failed)

B. 2 rounds, each for time. I scaled all kinds here
{
75 SU (Rx was DU)
15 pushups (Rx was 25)
50 SU (Rx was DU)
15 DBBench 2x25# (rx was 50#)
}
Each around 3min

2026-03-13 TravelWorkout

A. 10,9,8...3,2,1
{
Situp
Pushup
AirSquat
}

2026-03-10 Travel Workout

//quick one while at GDC

A. 10,9,8....3,2,1 of
{
AirSquat
Pushup
Situp
}

2026-03-07 WoD

WARM
400m run
std warmup

MAIN

A. Partner workout. 10min amrap. you-go-I-go.
{
250m row
4 burpee bar jump (over rower)
}
I did 4 rounds, partner did 3

B. Partner workout. 20min amrap. you-go-I-go.
{
5 pushup
5 BoxJumpOver 24"
5 PowerClean 95#
2 PushJerk 95#
* every other round, 2 block partner run
}
I did 8 rounds, partner did 7. 3 Runs between the 4x2

2026-02-21 WoD

WARM

2 min Airdyne
std warmup
clean drills

MAIN

A. Partner workout. 10 min AMRAP
{
Partner 1: 10 cal Airdyne, Partner 2 rest.
10 syncro burpees
Partner 2: 10 cal Airdyne, Partner 1 rest.
10 syncro burpees
}
I did 5 rounds, partner did 4

5 min rest/transition

B. Partner workout. you go, I go. 20 min AMRAP. 2-4-6-8-10, then back to 2-4-...
{
Pushup
AirSquat
PowerClean 135# (That was Rx+, Rx was 95#)
}
Did
2-4-6-8-10-2-4 before tweaking something in my shoulder, then stopped the cleans
6-8-10-2-4 with pushup/airsquat only (partner still did cleans though)

2026-02-14 WoD

WARM
200m run
2x
{
1 min row
10 banded good mornings
10 banded oh press
5 HangPowerClean + PushJerk (45#)
2 spidermans
}

MAIN

A. 3 rounds, on a time. Total reps is the score. Was a partner workout that I did solo - each round 90sec work and 60sec rest
{
Movement 1: Row for cals
Movement 2: HangPowerClean + PushJerk CJ 95# (Rx+ option. Rx was KBS)
Movement 3: DB BoxStepUp 20" 35#
Movement 4: Pushups
}
Round 1: 20cal row, 15 HPC, 30 DBBoxStepUp, 40 Pushup
Round 1: 22cal row, 16 HPC, 22 DBBoxStepUp, 40 Pushup
Round 1: 23cal row, 15 HPC, 24 DBBoxStepUp, 38 Pushup

2026-02-07 WoD

WARM
500m row
std warmup

MAIN

A. 5 min AMRAP
pushups

Score: 88

1 min rest

B. 5 min AMRAP
Lunges

Score: 134

C. Partner WOD. 20min AMRAP
{
10 cal row (each)
10 burpees (each)
10 box jump over 24" (each)
10 DBSnatch (each) 35# (Rx was 50#)
}
5 rounds even, but went to 20:40 to finish

2026-01-28 WoD

WARM
400m run
std warmup
1 min row

MAIN

A. 5x3 OHPress at 75%. Done as a 2min emom
warm: 8x45, 5x65, 4x75
main: 3x3x85#, 2x3x90#

B. 4 rounds, each for reps, each on a 3 min clock with 1 min rest b/t
{
50' DBOHLunge 1x35#
then in remaining time:
{
5 strict pullup (Rx+) - rx was 10 ringrows
10 pushup
10 abmat situps
}
}
All 4 rounds I did 2 rounds of the 5-10-10, so 50 reps per round or 200 total.

C. 500m row