2026-07-03 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, each is 3 min, followed by 2 min rest
{
1 block run
10 BackSquat 95# (sub for hangsnatch 75#)
ME Situps in remaining time (~90s)
}
situps: 45, 43, 42, 41, 44 (215 total)

B. 3 rounds, not for time
{
banded shoulder pt
8 DBOHPress 10#
}

2026-07-02 WoD

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 5 rounds, each on 2 min mark
30s HSHold

B. 10 rounds for time
{
10 KBS 26# (Rx was 53#)
50' KBLunge 26# (Rx was 53#)
}
time: 9:27

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

2026-06-30 WoD

WARM
200m run
1 min airdyne
std warmup

MAIN

A. Work to a heavy 3-rep BackSquat (sub for PowerCleans)
5x95, 5x135, 3x185, 3x205, 3x225, 3x245, 3x265

B. (Superset w A)
5x20 SU

C. 3 rounds, each a 3min AMRAP on the 5 min mark
{
50 SU (subbed for 90 DU)
AMRAP BackSquat in remaining time to 3 min mark
2 min rest
}
1: 5, 4, 3, 3 = 15
2: 6, 4, 3, 3 = 16
3: 6, 5, 4, 4 = 19

2026-06-29 WoD

WARM
2min airdyne
std warmup

MAIN

A. Work to a heavy 3 rep BackSquat
5x95, 5x135, 5x165, 4x185
3x205, 3x225, 2x245

C. For time (modded from original due to shoulder)
{
25 BoxStepUp 20"
50 BackSquat 135#
25 BoxStepUp 20"
50 BackSquat 115#
25 BoxStepUp 20"
50 BackSquat 95#
}
time: 14:00

2026-06-28 WoD

 //Sunday workout. Pretty sore from yesterday, so didn't go too hard.

WARM
2min Airdyne
std warmup
deadlift drills

MAIN

A. Work to a heavy-ish Deadlift
10x95, 8x135, 6x185, 4x225, 3x255, 3x275, 2x295, 1x315

B. (Superset w A)
7x1 HSHold (~10s each - aiming for balance off wall)

2026-06-27 WoD

WARM
2min Airdyne
std warmup

MAIN

A. Tabata hollow-hold
8x20s-on-10s-off

B. 2min AMRAP
{
10 FrontSquat 95#
20s HSHold
ME DBFrontSquat 35#
1 min rest
}
perform every 3rd minute until accumulating 200 DBFrontSquat (rx was wallball):
Min 1: 40
Min 2: 36
Min 3: 38
Min 4: 38 
Min 5: 36
Min 6: 12
time: 16:00 even