2026-02-11 Travel Workout

 //drop-in hyrox class at The Strip Crossfit in LV.

WARM
400m run
std warmup

MAIN

A. For time, 40min cap
{
1000m run
90 Lunges 45#plate
800m run
70 Thruster 25#plate (Rx was 45#, which I did for first 10 before scaling
600m run
50 burpees to plate
400m run
}
time: 28:14

2026-02-10 WoD

 //travelling rest of week, so did some variant of strength cycle for OHPress & Deadlift

WARM
400m run
1 min row
std warmup

MAIN

A. Work to 5x1@90% deadlift (my own programming at tail end of cycle)
warm: 10x95, 8x135, 6x185, 4x225, 3x255, 2x275, 2x305
main: 5x1x325 (just under 90% of 365)

B. work to 5x3@60% OHPress (deload week)
warm: 1x5x45#
main: 5x3x75#

2026-02-09 WoD

WARM
400m run
2x
{
30s row
3 squatcleans 45#
3 pushjerk 45#
3 burpees
}

MAIN

A. 10min EMOM
{
2 SquatClean 135#
1 PushJerk 135#
}
warm: 3x95, 3x115, 2x135
main: 10 rds

B. 10min EMOM
{
20 cal row
15 PowerClean 135#
3 wallwalk
}
2 rounds + 20cal row + 4 PowerClean

C. 1min couch stretch per leg

2026-02-08 WoD

 //Am going to be travelling several days this week, so have to fit our Deadlift/BackSquat/OHPress strength cycle into Sun-Mon-Tues. The workouts weren't posted yet, so guessed on the progression and did backsquat today

WARM

500m row
stretches, airsquats
clean drills

MAIN

A. Warm up BackSquat, then do (?) 4x2 @ 90%, with 2.5 min between sets
warm: 10x45, 10x95, 8x135, 6x185, 4x225
main: 2x245, 3x2x255 (90% of 285)

B. Work to a moderate PowerClean + PushJerk CJ
3x95, 3x115, 3x135, 2x155, 1x165

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

2026-02-06 WoD

 //Repeat of Open 20.5, which was a workout I really liked. Anything w RingMU's I'm a fan of, and I liked that you could segment it any way, which added a strategy element.

WARM

400m run
2x
{
1 min Row
20 walking lunge
30s bar hang
10 ring rows
2 spidermans/side
}

MAIN

A. CF Open 20.5. For time, 20min cap, segment any way
{
40 RingMU
80 Cal Row
120 Wallball 20#
}
Score 216

I segmented as: 
2 MU, 10 WB, 2MU, 10 WB, 2MU, 10 WB, 1MU, 10WB, 20 cal row --> 7,40,20
2 MU, 10 WB, 1MU, 10 WB, 1MU, 10 WB, 1MU, 10WB, 20 cal row --> 5,40,20
1 MU, 10 WB, 0MU, 10 WB, 1MU, 10 WB, 0MU, 10WB, 25 cal row --> 2,40,25
1 MU, 15 cal row, 1MU --> 2, 0,15
Total = 16,120,80 = 216 

Only 3 reps lower than my 2020 score. To be fair, there were prob a couple wallball that would have been no-repped.

B. 3 rounds, not for time
10 medball russian twist
10 plank KB pull-through

202-02-05 WoD

 //Did makeup for missing strength cycle on Deadlift and OH

WARM
400m run
1min row
std warmup
deadlift drills

MAIN

A. Work to 80%ish ORM, then 5x2 Deadlift @ 82%, every 2.5min.  365*82% = 300#
warm: 95x10, 135x8, 185x6, 225x4, 255x3, 275x2
main: 2x2x295, 3x2x300

B. Work to 80%ish ORM, then 5x2 OHPress @ 75%, every 2.5min.  125*.75 = 95
warm: 65x5, 75x4, 85x3
main: 95x2x4, 100x2x1