2026-05-04 WoD

WARM

std warmup

MAIN

A. 5x5 BackSquat, start at 65%, increase each set. Each set on 2min mark
warm: 8x5, 6x135, 5x185
main: 5x205, 5x215, 5x225, 5x235, 5x245

B. For time. 5 rounds
{
40s Airdyne (sub for 1block run)
10 RingRows (sub for pullups)
40s Airdyne (sub for 1block run)
20 KBS 44# (sub for pushups)
40s Airdyne (sub for 1block run)
30 AirSquats
}
19:10

2026-05-03 Sunday Bike

 A. bike 21.7km; 1:03:00; 20.67 pace

2026-05-02 WoD

WARM
2x
{
1 min row
spidermans
inchworms
10 lunges
5 deadlift 95#, 135#
10 goblet squat 44#
}

MAIN

A. 25min AMRAP. Partner workout
{
2 block run together (2nd round onward I did 12cal airdyne)
Each partner
{
15 GobletSquat 44#
9 RingRow
}
Each partner
{
9 Deadlift 185#
15 Situp
}
}
5 rounds even

2026-05-01 WoD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
8/side seated filly press 20#DB, 35#KB
8/side bulgarian splitsquat 35#
}

B. For time
{
50-40-30-20-10 Cal Row
150-120-90-60-30 SU
60-50-40-30-20 second HSHold
}
8:15

2026-04-30 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 5 rounds, each on 2 min mark
{
30s amrap chin-up-grip ring rows (subbed for chinups)
}
13-15/round

B. For time
{
75 KBS 44# (Subbed for wallball)
25 BackSquat 135# (Supped for power cleans)
75 KBS 44# (Subbed for wallball)
}
time: 8:14

2026-04-29 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, each for time, each on 4min mark
{
2 block run
10 DBLunge (2x25#) (subbed for burpees)
20 situps (subbed for 11 Hanging Knee Raise)
}
Times: 2:25-2:40 each. didn't write them down

B. 3 rounds, not for time
{
20s DBGluteBridge with band, 25#
10 elevated heel gobletsquat 25#
}

2025-04-28 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5x3 Deadlift at ~70%, each set on 2min mark
warm: 8x95, 6x135, 3x185, 3x225, 2x255
main: 2x3x255, 3x3x275 (70% of 365, 392, respectively)

B. 14 min AMRAP
{
1 block run
15 KBS 35# (subbed for PushPress)
15 box jump 20"
}
5 rounds + 10 KBS