2026-02-20 WoD

//worked in the deadlifts I missed yesterday, then scaled the main part of the workout
WARM
400m run
2 spiderman
2 inchworm
5 OHPress 45#
5 FrontSquat 45#
5 Good mornings 45#
3 pullups
3 ring dips

MAIN

A. (makeup for thurs) 5x3 Deadlifts at 70%. Rounds on 1.5min mark
warm: 5x95, 5x135, 4x185,
main: 5x3x205 (actually 68% of my 300# stretch goal, and  72% of my goal of 285)

B. (superset w A) 5x3 OHPress at 65%
warm: 5x65#
main: 5x3x75# (65% of 115#)

C. For time, 15 min cap
{
15 GobletSquat 53#
20 pullups (Rx was 30)
15 Thruster 75# (Rx was 95#)
1 min rest

15 GobletSquat 53#
10 C2B pullups (Rx was 20)
15 Thruster 75# (Rx was 95#)
1 min rest

15 GobletSquat 53#
5 RingMU (Rx was 10 BarMU)
15 Thruster 75# (Rx was 95#)
1 min rest
}
time: 12:40 (1st round: 2:50, 2nd round 3:05, 3rd round 4:45)

2026-02-18 WoD

WARM
400m run
1 min row
std warmup
snatch drills

MAIN

A. (pre-game) 4 rounds for quality
{
1 snatch pull to pockets
1 snatch high pull
2 PowerSnatch
}
65#, 75#, 85#, 95#

B. 10 min EMOM
2 PowerSnatch 95# (Rx was 3 reps, a bit lighter, but I wanted to do 95#)

C. 7 rounds, each for time, 1 min rest b/t sets
{
7 BoxJump 20" (Rx was 24)
14 KBS 53#
50 SU (Rx was 28 DU)
}
times: 1:08, 1:09, 1:05, 1:04, 1:06, 1:09, 1:09

2026-02-17 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
5 hand-release pushups
2 shoulder swimmers
5 kip swing
10 ringrow
}

MAIN

A. 4 rounds, not for time
{
8 DBBenchpress 35, 40, 45, 50#
3 strict HSPU (deficit for first set, then regular)
3 strict T2B
}

B. 5 rounds for time
{
9 DBBench 2x40# (Rx was 60#)
2 Strict HSPU (Rx was wallwalk, Rx+ was 3 hspu)
10 T2B (Rx+. Rx was vups)
21 call row
}
16:30

2026-02-16 WoD

WARM
200m run
1 min row
std warmup

MAIN

A. warm up to a moderate backsquat, then do 5x3 at 70%
warm: 5x45, 5x95, 5x135, 5x185
main: 1x3x205, 4x3x215 (72% of 300, which is my stretch goal. 75% of goal of 285

B. 12 min AMRAP. progress though ascending ladder shown below. Score is total reps
{
10,20,30,40, 50... AirSquats
5,10,15,20,25... OneArmDevilsPress 35#
}
Score 215 (Finished 10,20,30,40, then 50 AirSquats and 15 Devils press)

C. 500m row

2026-02-15 WoD

WARM

1000m row
std warmup
clean drills

MAIN

A. Work to a heavy CJ (PC+PJ)
3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175(clean only), 1x185 (failed), 1x180 (clean only)

B. (Superset w A) HSHold
6x1

C. (Superset w A) MU work
{
3 strict pullup
3 strict ring pullup
3 strict ring pullup + 3 ring dip
1 RingMU
2 RingMU
2 RingMU
}

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

2026-02-12 Travel Workout

 //drop-in again at local CF box

WARM

1 min Airdyne
std warmup

MAIN

A. Work to 4x8 Deadlift at ~60-70% (I did more like 50%)
warm: 8x95, 8x135
main: 4x8x185

B. Work to a 4x8 OHPress at 60%
warm: 1x8x45
main: 4x8x65#

C. For time
{
100-80-60-40-20 SU
50-40-30-20-10 Abmat Situps
5-4-3-2-1 Wallwalk
}
17:25