2026-10-24 WoD

WARM
5 min Airdyne
std warmup
deadlift 10x95, 5x135, 3x165

MAIN

A. 8 rounds for time, 30min cap
{
20s HSHold
10 RingRow
10 Deadlift 165#
10 DBBoxStepUp 1x35#
1 min Airdyne
}
Hit 7 rounds even at time cap
(was 2x this and a partner workout, but I split it in half, tried to finish the whole thing alone.)

2026-10-23 WoD

WARM
400m run
std warmup

MAIN

//subbed backsquats for cleans in both the strength and conditioning portions

A. Backsquat. 4 reps, 6 sets, each on 1:30mark (this was monday's workout)
warm: 6x95, 5x135, 3x185
main: 4x185, 4x205, 4x215, 3x225, 3x235, 3x245

B. 18min AMRAP
{
3block run buy-in (1st round only)
8 BackSquat 135#
10 KBS 35# (Rx was 53#)
10 BoxStepUp 20" (Rx was boxjump 24"
}
9 rounds + 18 reps

2026-10-22 WoD

WARM
400m run
1 min airdyne
std warmup
2x20 SU

MAIN

A. 5 rounds for time
{
20 KBGobletLunge 35# (Rx was 53#)
30 situps
60 SU (Rx was 40 DU)
}
time: 10:50 (IIRC)

B. 5x8 Deadlift, building (Rx was benchpress; I subbed DL that I missed earlier in week)
warm: 10x95, 9x135
main: 8x185, 7x205, 6x225, 5x245, 4x265 (was supposed to be 8 each set but I added too much)

2026-10-21 Travel Workout

 A. Run 4k - moderate speed

2026-10-18 WoD

WARM
light stretching

MAIN

A. 10 min Airdyne
~3miles

B. 3x10 shoulder rehab movements with band
bent arm turn out
bent arm turn in
bent arm extended turn down
bent arm extended turn up
straight arm down rotation
straight arm up rotation

C. 10 min Airdyne
~3miles

2026-10-16 WoD

WARM

400m run
std warmup

MAIN

A. 5x5 BackSquat, each round on the 2:30 mark. start at 7-8 rpe and build.
warm: 5x45, 5x95, 5x135, 3x185
main: 5x185, 4x205, 3x225, 3x245, 2x265

B. For time:
{
3 block run
21-15-9 of
{
BackSquat 135# (Rx was 95# FrontSquat)
situps (Rx was pushups)
}
3 block run
}
time:5:48

2026-10-15 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds for time, building
{
3 Deadlift
2 PowerClean
1 HangPowerClean
}
warm: 45, 75
main: 95, 115, 125, 135, 145(aggravated my shoulder on the last rep here. Scaled part B as a result)

B. 11min AMRAP
{
11 HangPowerClean 75# (Rx was 95#)
6 RingRow (Rx was pullups)
3 burpee over bar
}
5 rounds + 15 reps