2026-08-18 Travel Workout

 A. Run 4km; not timed

2026-08-17 Travel Workout

 A. Run 4.0km; moderate pace

2026-08-15 Travel Workout

WARM
1 min Airdyne
stretching, etc

MAIN

A. 3x8 DBCurl 2x25#

B. 3x8 HammerCurl 2x25#

C. 3x8 ArnoldCurl 2x25#

D. 3x8 DBInclineBench 2x30#

E. 3x10 pushup

F. 3x8 DBLateralRaise 2x5#

G. 3x8 DBSnatch 30#, 40#, 50#

H. 3x8 SkullCrusher 55#

I. 3x5 AbRollout (scale)

2026-08-13 TravelWorkout

 A. Run 4.81km; 29:05; 6:03 pace

2026-08-11 WoD

WARM
400m run
1 min row
banded AYTs
clean drills
std warmup

MAIN

A. Build to a ~70% effort weight, then 5x3 PowerClean at that weight
warm: 5x45, 4x75, 3x95, 3x115
main: 5x3x135

B. 2 rounds for time, 3min rest b/t rounds
{
12 cal Airdyne (scaled)
6 C2B Pullup + 6 Pullup (Rx was 24 C2B)
15 cal row
12 pullup (Rx was 24)
15 cal row
}
6:30+3:00+6:25
15:55 total

2026-08-10 WoD

WARM
Run 400m
Row 2 min
std warmup

MAIN

A. 4x8 FrontSquat building to ~80% effort
warm: 5x45, 8x95, 8x115
main: 8x135, 8x155, 8x165, 6x175

B. For time
{
10 SA DBThruster 30# (Rx was 50#)
15 Pushups (scaled to do off box)
15 SA DBThruster 30# (Rx was 50#)
25 Pushups (scaled to do off box)
20 SA DBThruster 30# (Rx was 50#)
35 Pushups (scaled to do off box)
25 SA DBThruster 30# (Rx was 50#)
45 Pushups (scaled to do off box)
30 SA DBThruster 30# (Rx was 50#)
}
time: 15:18 (scaled)

2026-08-09 Sunday bike

 A. 16.82 km; 52:21; 19.28 km/hr 

2026-08-08 WoD

WARM
200m run
500m row
std warmup

MAIN

//3 different 15min AMRAPs, 2min break between each - entire thing on a running clock of 49 min(!)
//was a partner wod but I did it solo and scaled a bit

A. 15 min AMRAP
{
25 DBFrontRackLunge 2x35# (Rx was  50#)
15 cal Airdyne
}
4 rounds + 25 reps

2 min rest

B. 15 min AMRAP
{
25 DBSnatch 30# (alternating sets of 6) (Rx was 50#)
250m row
}
4 rounds  +  15 reps

2 min rest

C. 15 min AMRAP
{
20 DBFrontSquat 2x30# (Rx was 25 reps, 2x50#)
2 block run (Rx was 3 block)
}
3 rounds even
}
}

2026-08-06 WoD

WARM
400m run
2x
{
AYT's
5 OHPress 45#
3 pushpress 45#
banded good mornings
BB good mornings 45#
}

MAIN

A. Work to a heavy 8-rep PushPress
45, 65, 75, 95, 115

B. 10 rounds, each round on 2 min mark, rest remainder of 2min
{
1 10s HSHold + 1 HSPUnegative (Rx was3 HSPU)
4 Deadlift *
8 KBS 53# (Rx was 70#)
}
* 185x2, 205x2, 225x2, 245x2, 2655x2

2026-08-05 WoD

WARM
400m run
2 rounds
{
20 walking lunge
10 air squats
20 SU
10 box stepups
}

MAIN

A. 25 min AMRAP
{
40 cal row
40 lateral box step over 20" (Rx was 24")
50 walking lunges
120 SU (Rx was 60 DU)
}
2 full rounds plus 60 reps (560 reps)

B. 3 rounds, not for time
{
10/side banded pallof press
5 strict T2B
}

2026-08-04 WoD

WARM
400m run
std warmup

tabata core
(2 sets each: hollow hold, bicycles, tuckup, straight leg toe-touch)

front squat/thruster warmup

MAIN

A. build to a heavy 8-rep front squat
8x45, 8x95, 8x135, 5x185 (too big a jump, so just decided to do a 1rep after that
1x205, 1x230(pr, though depth was... close)

B. 2 rounds for time, 20 min cap
{
3 block run
50 abmat situps (Rx was T2B)
25 thruster 75# (Rx was 95#)
}
16:40

2026-08-03 WoD

WARM
400m run
std warmup
clean drills
1 min row

Bench warmup. 5 sets, 30s on, 30s off:
15x45#, 10x65#, 8x75#, 6x85#, 4x95#

MAIN

A. August test. 2min AMRAP
Benchpress 95# (Rx was 155#)
5-4-3-3-3-2 = 20 reps

B. 5 sets. Each a 2min amrap, 1min rest b/t. I modified all of these
{
8 burpee bar jump (Rx was 10)
5 PowerClean 135# (Rx was 10 HangPowerClean)
pushups for remainder of 2min (I did these on my knees)
}
15, 14, 12, 10, 9 = 60 reps

2026-08-02 WoD

 //Sunday workout

WARM
500m row
clean drills

MAIN

A. Work to a heavy CJ
5x75, 4x95, 3x115, 3x135, 3x155(failed 1 of the jerks), 2x165 (clean only), 1x175 (failed)

B. (Superset w A)
6x3 strict pullups

C. (Superset w A)
6 HSHold, ~10s each

2026-08-01 Bike ride

 //had an event conflict w gym time, so did a short bike.

A. Bike 10.5km; 32:00

2026-07-31 WoD

WARM
400m run
20 walking lunges
2 spiderman
5 pushups
2x5 benchpress 45#
5 benchpress 75#
3 benchpress 95#

MAIN

A. Monthly test. 1 mile run
time: 6:40. 0:10 slower than last time but not bad.

Wait till 15min mark then.

B. 50 Benchpress 95# (Rx was 135)
* starting with, and every break in sets, 10 KBS 53#
time: 8:40
bench sets were 12, 12, 9, 6, 5, 5, 1
7 sets of 10 KBS

Later...

C. 21km bike

2026-07-30 WoD

 //First day back after a week of travelling

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds, not for time. Start at light weight, build each round.
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155(skipped high-hang)

B. 12 min AMRAP (modded from original)
{
3 PowerClean + FrontSquat 1335#
10 BurpeeBarJump
}
5 rounds even

2026-07-29 Travel Workout

A. 5 rounds, not for time
{
20 situps
5 pushups
4 strict pullups
3 strict chinups
}

2026-07-28 TravelWorkout

A. Run 4.44km, 27:28, 6:11 pace

2026-07-27 TravelWorkout

 A. 5 rounds
{
500m run
Pullups*
}
*10,8,6,8,10 

2026-07-24 WoD

WARM

2x
{
1min row
10 AirSquat
10 PVC passthrough
10 PVC OHSquat
}
1x
{
5 FrontSquat 45#
3 Pullups
}

MAIN

A. 8 min EMOM
{
even: 3 strict pullups
odd: 5 FrontSquat
}
95#, 115#, 135#, 155#

B. 20 min AMRAP
{
3 block run (round 4 I just did 90sec airdyne)
6 strict pullups (rx was 12)
20 BackSquat 135# (Rx was FrontSquat)
}
3 full rounds + 14 reps

2026-07-23 WoD

WARM
400m run
2 min row
2x
{
10 banded glute bridges
10 banded kickbacks
banded monster walks
}
2x
{
5 good mornings
5 deadlift 45#
5 pushups
}

MAIN

A. 5 sets, each on 2 min mark
{
3 deadlift at 70-80%, 1sec pause at bottom
}
warm: 10x95, 6x135, 4x185, 3x225, 2x255 
main: 5x3x255

B. 5 rounds for time
{
5 deadlift 185# (Rx was 255)
10 KBS 44# (Rx was burpee over bar)
}
time: 4:45

2026-07-22 WoD

WARM
400m run
2x
{
1 min row
10 goblet squat 35#
10 box stepup
10 KBS
10/side OHPress 25#
5 hanging knee raise
}

MAIN

A. 24min AMRAP, but with 2 breaks: 3min work, 1 min rest, 6 min work, 2 min rest, 12 min work.
{
20 cal row
30 GobletSquat 35# (sub for wallball)
20 HangingKneeRaise (sub for T2B)
30 BoxStepUp 20" (sub for boxjump)
20 KBS 35# (Sub for KBSDHP)
20 burpees (Rx was 30)
20 PushPress 95# (Rx was 135#)
}
15 reps short of 2 full rounds, so 305 reps

2026-07-21 WoD

WARM
400m run
2 min row
2x
{
5 OHPress 45#
5 front rack lunge 45#
banded walks
hollow hold
}

MAIN

A. 5 rounds, each on the 2:30 mark
{
5 OHPress 65#
}
(pretty light, but I'm still rehabbing shoulder

B. 3 rounds for time
{
25 TuckUps
16 FrontRackLunge 75# (Rx was 115#)
30s HSHold
}
time: 8:32

ACCESSORY

C. 3 rounds, not for time
{
10 DB Row 2x30#
3 strict pullups (Rx was 5)
8 RingRow
}

2026-07-20 WoD

WARM
400m run
std warmup
clean drills
2x5 pushup
2 min row

MAIN

A. Benchpress 10-8-6-4-2, building.
10x75, 8x85, 6x95, 4x105, 2x115

B. (Superset w A)
5x10s StaticRingHold (with band)

C. "Elizabeth" (21-15-9, but I scaled to 15-12-9)
{
PowerClean 135#
RingDip (I did them banded)
}
time: 8:55

Rest to 10:00 then

D. 10min - 1 rep every 0:30 mark (so 20 reps)
1 PowerClean 135#

2026-07-19 Sunday Bike

 //Shorter one today

A. Bike 10.5km; 33:00

2026-07-18 WoD

WARM
400m run
1 block run
10 shoulder swimmers
4 spiderman
2 inchworm
10 scap pulls
2x1min one leg glute bridge /side

MAIN

A. 10-8-6-4-2-4-6-8-10
{
4 block run buy-in
FrontRackLunge 75# (Rx was 95)
banded pullups (scaled)
*1 block run between each set
}
27:03

2026-07-17 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. 3 position clean. building. 5 rounds, each on 2 min mark
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155

B. 5 rounds, each 3 min mark. Score is your slowest round.
{
3 PowerClean 115#
9 KBS 53# (Rx was burpees over bar)
15 situp (Rx was T2B)
}
1:09, 1:04, 1:04, 0:59, 0:53

2026-07-16 WoD

WARM
200m run
std warmup

MAIN

A. 5 rounds, each on 3 min mark
{
30 SU
SA DBSplitJerk
}
5x25#, 4x30#, 3x35#, 3x40#, 3x45# (per arm)

B. For time
{
4 block run
18 DBPushPress 1x35# (rx was 50#)
150 SU (Rx was DU)
3 block run
12 DBPushPress 1x35# (rx was 50#)
100 SU (Rx was DU)
2 block run
8 DBPushPress 1x35# (rx was 50#)
50 SU (Rx was DU)
1 block run
}
Time: 14:13

I added:

C. PT exercises
few sets supermaps with 2.5# plates

2026-07-15 WoD

WARM

400m run
2 min Airdyne
std warmup
squatclean drills

MAIN

A. 10 min EMOM
{
min 1: 1 SquatClean + 1 FrontSquat (75, 95, 115, 125, 135)
min 2: 30s Airdyne
}

B. 10-8-6-4-2
{
BackSquat 185# (Rx was FrontSquat 185)
1 min Airdyne after each round
}
time: 8:52

2026-07-14 WoD

WARM

200m run
1 min airdyne
std warmup

MAIN

A. 20min AMRAP
{
21 box step-over 20" (scaled from box jumps)
15 banded pullups (scaled from pullups)
1 30s HSHold (scaled from 9 HSPU)
}
5 rounds even

B. 3 rounds, not for time
{
10 /side external shoulder rotation with band
10 /side internal shoulder rotation with band
15s static ring hold
}

2026-07-13 WoD

WARM
400m run
1 min Airdyne
std warmup
20 cossack squats

MAIN

A. Tabata HollowHold

B. 3x10 BackSquat to Box
warm: 5x95, 5x135,
main: 10x185, 10-x225, 10x245

C. 4 rounds, 3x3min with 1 min rest, then 4th round is 4 minutes
{
1 block run
20 DBSnatch 25# (Rx was 50, but I scaled due to shoulder recovery)
remaining time: ME abmat situps
}
situps: 33, 35, 33, 53

2026-07-12 Sunday bike ride

 A. Bike 21.05km; 1:023:48; 20.11 km/hr

2026-07-11 WoD

WARM
500m row
std warmup
2x5 banded pullup
2x1 strict pullup (yay!)
deadlift: 5x45, 10x95, 5x135, 5x165, 3x185

MAIN

A. 4 rounds of 6min AMRAP, each with 1 min rest b/t. Was a partner wod but I did it solo
{
2 block run buy-in (once)
then amrap remainder:
{
10 banded pullup
10 Deadlift 185#
10 KBS 35#
}
}
R1: 2 rounds (60 reps)
R2: 1+18
R3: 1+13
R4: 1+12

2026-07-10 WoD

WARM
400m run
1 min airdyne
std warmup
10 KBS 26#
10 GobletSquat 26#
10 KBS 35#
10 GobletSquat 35#

MAIN

A. For time:
{
500m row
100 GobletSquat 26# (Rx was wallballs)
}
time: 6:16

Then rest till 12 min mark

B. Work to a one rep max BackSquat
5x95, 5x135, 45185, 3x225, 2x255, 1x285, 1x305(failed. bailed)

2026-07-09 WoD

 //Yay! cleared to do pushups/bench/cleans, and that's what got posted today.

WARM
400m run
1 min row
std warmup
2x5 pushups
2x5 powerclean 45#
2x5 benchpress 45#

MAIN

A. Benchpress 5x5, each round on the 2 min mark, increasing weight
5x55, 5x65, 5x75, 5x85, 4x95

B. For time. 10,9,8...3,2,1 of
{
HangPowerClean 95# (Rx was 155#)
3 pushups every round (Rx was 10 reps)
}
8:38

2026-07-08 WoD

WARM
200m run
std warmup
clean drills

MAIN

A. 7 sets, each on the 2 min mark, increasing weight as needed.
{
1 PowerClean
1 HangPowerClean
2 FrontSquat
}
First time doing any cleans or barbell on front rack, since surgery
2x65, 6x75, 2x95, 1x115

//subbed BackSquat instead of FrontSquats, HangingKneeRaise instead of T2B, and BoxStepUps instead of burpees.

7 min cap on B, then 2 min rest, then 6 min cap on C:

B. 21-15-9
{
BackSquat 135#
HangingKneeRaise
}
time: 3:35

2 min rest

C. 21-15-9
{
BoxStepUp 24"
HangingKneeRaise
}
time: 4:22

2026-07-07 WoD

 //Got cleared to lift (light) things overhead. so did a bit of that today.

WARM
400m run
std warmup
lightweight versions of movements below

MAIN

A. 20 min AMRAP
{
70 SU (Rx was 50 DU)
50 SingleArm DBPushPress 25# (Rx was 50#, but going easy on shoulder)
70 SU (Rx was 50 DU)
50 Situp
70 SU (Rx was 50 DU)
40 cal Airdyne
}
2 full rounds + 50 SU (so 470 SU altogether)

B. 3 rounds, not for time
{
5 banded pullups
10 banded lat pulldowns
30s plank
}

Progress check:

Milestone	1st surgery	2nd surgery
	Feb 16, 2024	May 22, 2026
1st day at gym	Feb 24  (1week)	May 27 (5 days)
3k run	Mar 3 (~2rks)	Jun 7 (~2wks)
8k run	Mar 17 (~4wks)	Jun 21 (~4wks)
Banded pullups	Mar 29 (~6wks)	July 7 (5.5 wks)	<--you are here)
Light pwr clns	Apr 2 (~6wks)
Light thrusters	Apr 6 (~6wks)		*This was first wod, 6 weeks after surgery. 2nd time around was 2 weeks, but diff movements
Med clns/bench	Apr 7 (~7wks)		1st time around, too heavy too soon
Strict pullup	Apr 17 (~8wks)
Murph	May 27 (~13wks)
Ring dips	august (6mo)
RingMU(1)	Sept 3(7mo)
RinMU (30)	Mar-25 (13mo)

2026-07-06 WoD

WARM
200m run
std warmup

MAIN

A. For time
{
1 mile Airdyne
24 RingRows (scaled. Rx was 15 barMU - with 1 block run every break in set(!))
1 mile Airdyne
18 RingRows
1 mile Airdyne
12 RingRows
}
forgot to write time down, but was ~10min IIRC

B. 3 rounds, not for time
{
10 DBCalfRaise 2x35#
5/leg DBBulgarianSplitSquat 1x35#
}

2026-07-05 Sunday Run

 A. Run 4.84km; 27:27; 5:40 pace

2026-07-04 WoD

 //partner wod did it solo, doing all the reps, but subbing light thrusters for a heavier back squat.

WARM
2 min Airdyne
std warmup
2 block run

MAIN

A. For time. 
{
125 BackSquat 135#
Every 25 reps, do a 2 block run
}
cash-out: 2mile Airdyne

time: (going from memory): 18min for the main part, 6 min for the bike; 24min total

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

2026-06-26 WoD

WARM
200m run
2 min Airdyne
std warmup

MAIN

//prescribed was 2 x Jackie (!!!), but I had to mod it.

A. For time.
{
1 mile Airdyne
50 back squat 95#
60 ring rows
50 back squat 95#
1 mile Airdyne
}
time: 17:27

B. PT

C. 2 rounds, not for time
25 KB Sidebends 35#

2026-06-25 WoD

WARM
200m run
2x
{
1 min Airdyne
10 cossack squats
10 box stepups
5 backsquat 45#
2 spidermans
}

MAIN

A. 10-8-6-4-2 BackSquat, increasing weight
warm: 5x95, 5x135, 3x165 
main: 10x165, 8x185, 6x206, 4x225, 2x245

B. 2 Rounds for time
{
50 Situp
50 BoxStepUp 20"
50 DBRow 1x35# (25/side)
}
time: 12:21

2026-06-24 WoD

WARM
400m run
2 min Airdyne
std warmup
Deadlift warmup

MAIN

A. 5 rounds
{
2 block run
10 deadlift 185# (Rx was 225)
1 min rest
}
time: 15:03

B. PT Exercises

2026-06-23 WoD

 //couldn't do any of the programmed movements today, so just did my own thing.

WARM
200m run
1 min Airdyne
std warmup

MAIN

A. 5 rounds PT exercises

B. 6 mile Airdyne 
21:00

2026-06-22 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 10min EMOM
{
3 BackSquat (start at ~40% and build each set)
}
135, 145, 155, 165, 175
185, 195, 205, 215, 225

B. 10 rounds for time
{
16 AirSquat
10 situp
3 BackSquat 175#
}
Time: 12:00

C. PT exercises

2026-06-21 Sunday Run

A. Run 8.02km; 46:47; 5:50 pace (not bad considering that's the longest I've gone in a while)

B. PT Exercises

2026-06-20 WoD

//partner wod, but I had to sub so many things I just did it solo, and did all the reps vs splitting them.

WARM

5 min Airdyne
std warmup
several of each movement below

MAIN

A. For time
{
70 DBFrontSquat 1x35# (rx was wallball)
1 block run
60 DBCossackSquat 1x25# (rx was Cleans)
1 block run
50 situp (rx was T2B)
1 block run
40 BoxStepUp 20# (Rx was box jump)
1 block run
30 DB Lunge 2x35# (Rx was FrontRackLunge)
1 block run
}
time: 19:20

2026-06-19 WoD

WARM

2 min Airdyne
std warmup

MAIN

A. 5x3 pause deadlift
warm: 5x95, 4x135, 3x185
main: 185, 185, 205, 205, 225

B. 5 rounds for time
{
10 Deadlift 155# (I went light due to shoulder recovery)
20 situp (rx was pushups
}
12-ish min, forgot to write it down

C. PT Exercises

2026-06-17 WoD

WARM
2x
{
1min airdyne
10 air squats
10 v-ups
}

MAIN

A. 5 sets, each on the 2min mark (group was doing HSPU, so I just subbed PT)
1 min PT exercises in rotation

B. For time
{
50 Situps
7 rounds
{
7 cal Airdyne
7 DBFrontSquat 1x50#
}
50 Situps
}
time: 14:05

2026-06-16 WoD

WARM
200m run
2 rounds
{
5 tempo back squat 45#
5 tempo KBFrontSquat 1x26#
5 glute bridge
10 banded good mornings
}

MAIN

A. 5 rounds, each on 2 min mark
{
3 Tempo BackSquat 31x1 @ ~65%
}
warm: 3x95, 3x135, 3x155
main: 3x3x185#, 1x3x195#, 1x3x205#

B. For time. 20 min cap
{
50 cal Airdyne
50 Box Stepups 20" (Rx was boxjumps)
50 KBFrontSquat 1x35# (Rx was goblet squat 70#)
}
14:20 (scaled)

C. PT Exercises

2026-06-15 WoD

WARM
200m run
2x
{
1 min Airdyne
5 backsquat 45#
2 spiderman
}

MAIN

A. Every 90sec, for 6 rounds
3 BackSquat (135#, 145#, 155#, 165#, 175#)

B. Every 2.5 minutes, for 8 rounds
{
1 block run
6 BackSquat 135#
}

C. PT Exercises

2026-06-14 Sunday Run

 //short one as the movement was angering shoulder a bit.

A. 2 mile run; ~15min

B. PT Exercises

2026-06-13 WoD

WARM

5 min Airdyne
2 rounds
{
2 block run
2 spiderman
10 air squat
}
2 rounds
{
5 OneArmKBS 35#
5 DBFrontSquat 30#
6 lunges
5 situps
}

MAIN

A. (was a partner wod, but I modded and did it solo). For time:
{
50 Lunges
100 DBFrontSquat 1x35#
100 Situps
150 OneArmKBS 35#
*every  2 min, 10 AirSquats <-- 10 sets
}
20:42 
(even 500 rep workout)

2026-06-12 WoD

 A. 5 mile Airdyne
16:40

B. Shoulder PT exercises

C. 3 rounds
{
50 DBFrontSquat 25# (Rx was wallball)
25 ProneLegRaise (Rx was T2B)
}
9:25

2026-06-11 WoD

 //another minimal quick workout while travelling

A. 100 AirSquats (unbroken)

B. PT exercises

2026-06-09 WoD

 A. 6mile Airdyne
20:45

B. 5 rounds, not for time
{
10 DBGluteBridge 50#
10 ProneLegRaise
}

C. PT exercises

2026-06-08 WoD

 //very quick one as I had to get to an early appointment

A. 100 AirSquats
(not hard, but did them in 1 set)

B. PT Exercises

2026-06-07 Sunday Run

 //First run of any distance since surgery. Felt ok, but kept it short.

A. Run 4.25km; ~5:45 pace

B. PT Exercises

2026-06-06 WoD

 //First time since surgery I joined in w the regular WoD, though I scaled multiple things.

WARM
10 min Airdyne
std warmup (modified)

MAIN

A. 10min max effort Airdyne w partner, trade off as needed, every break do 10 syncro AirSquats.
124 cal. 3 sets each (mine might have been 15cal each), so 5x10 Airsquats between

B. 20min amrap w partner. You-go-I-go
{
10 lunges (Rx was pushups)
5 DBDeadlift 2x35# (Rx was 2x50)
5 DBFrontSquat 1x35# (Rx was 2x50)
5 BoxStepup 24"
* Every 2 rounds (4 total), do 10 AirSquats (Rx was burpees)
}
6 total rounds each, so 3 sets of 10 airsquats as well, then we did 1 more round of lunges, deadlift, frontsquat, together, in the last minute. 

(Later)

C. PT Exercises

--
Surgery recovery progress check:

Milestone	1st surgery	2nd surgery
	Feb 16, 2024	May 22, 2026
1st day at gym	Feb 24  (1week)	May 27 (5 days)
3k run	Mar 3 (~2rks)
8k run	Mar 17 (~4wks)
Banded pullups	Mar 29 (~6wks)
Light pwr clns	Apr 2 (~6wks)
Light thrusters	Apr 6 (~6wks)		*This was first wod, 6 weeks after surgery. 2nd time around was 2 weeks, but diff movements
Med clns/bench	Apr 7 (~7wks)		1st time around, too heavy too soon
Strict pullup	Apr 17 (~8wks)
Murph	May 27 (~13wks)
Ring dips	august
RingMU(1)	Sept 3(7mo)
RinMU (30)	Mar-25 (13mo)

2026-06-05 WoD

 A. 20 min Airdyne
~6mi

B. 4 rounds, not for time
{
1 block farmer carry 35# KB
10 box stepup
1 set shoulder PT (did both sides just for symmetry)
}

2026-06-04 WoD

A. 6 mile Airdyne. 
19:30

B. Shoulder PT exercises

C. 3x8 BackSquat 95# (first time w barbell, so went light)