2026-08-06 WoD

WARM
400m run
2x
{
AYT's
5 OHPress 45#
3 pushpress 45#
banded good mornings
BB good mornings 45#
}

MAIN

A. Work to a heavy 8-rep PushPress
45, 65, 75, 95, 115

B. 10 rounds, each round on 2 min mark, rest remainder of 2min
{
1 10s HSHold + 1 HSPUnegative (Rx was3 HSPU)
4 Deadlift *
8 KBS 53# (Rx was 70#)
}
* 185x2, 205x2, 225x2, 245x2, 2655x2

2026-08-05 WoD

WARM
400m run
2 rounds
{
20 walking lunge
10 air squats
20 SU
10 box stepups
}

MAIN

A. 25 min AMRAP
{
40 cal row
40 lateral box step over 20" (Rx was 24")
50 walking lunges
120 SU (Rx was 60 DU)
}
2 full rounds plus 60 reps (560 reps)

B. 3 rounds, not for time
{
10/side banded pallof press
5 strict T2B
}

2026-08-04 WoD

WARM
400m run
std warmup

tabata core
(2 sets each: hollow hold, bicycles, tuckup, straight leg toe-touch)

front squat/thruster warmup

MAIN

A. build to a heavy 8-rep front squat
8x45, 8x95, 8x135, 5x185 (too big a jump, so just decided to do a 1rep after that
1x205, 1x230(pr, though depth was... close)

B. 2 rounds for time, 20 min cap
{
3 block run
50 abmat situps (Rx was T2B)
25 thruster 75# (Rx was 95#)
}
16:40

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

2026-08-02 WoD

 //Sunday workout

WARM
500m row
clean drills

MAIN

A. Work to a heavy CJ
5x75, 4x95, 3x115, 3x135, 3x155(failed 1 of the jerks), 2x165 (clean only), 1x175 (failed)

B. (Superset w A)
6x3 strict pullups

C. (Superset w A)
6 HSHold, ~10s each

2026-08-01 Bike ride

 //had an event conflict w gym time, so did a short bike.

A. Bike 10.5km; 32:00

2026-07-31 WoD

WARM
400m run
20 walking lunges
2 spiderman
5 pushups
2x5 benchpress 45#
5 benchpress 75#
3 benchpress 95#

MAIN

A. Monthly test. 1 mile run
time: 6:40. 0:10 slower than last time but not bad.

Wait till 15min mark then.

B. 50 Benchpress 95# (Rx was 135)
* starting with, and every break in sets, 10 KBS 53#
time: 8:40
bench sets were 12, 12, 9, 6, 5, 5, 1
7 sets of 10 KBS

Later...

C. 21km bike