2026-05-21 WoD

 //Surgery tomorrow, so last workout for... a week? We'll see.

WARM
400m run
std warmup

MAIN

A. 6x3 BackSquat at ~70%
warm: 6x45, 6x95, 5x135, 4x185
main: 6x3x225#

B. 14min AMRAP
{
15 situps (Rx was 10 T2B)
1 long block run OR 30 cal row (alternate between rounds)
50 AirSquat
}
4 rounds + 5 situps (so 2 runs, 2 rows)

2026-05-20 WoD

WARM

200m run
std warmup

MAIN

A. 5x2 BackSquat (sub for powercleans), every 2min mark, at 7-8/10 effort
warm: 6x95, 5x135, 4x185, 3x225
main: 5x2x255 (81% of 315 max)

B. For time:
{
27 KBS 44# (Rx was DBSnatch)
3 block run
21 KBS 44#
2 block run
15 KBS 44#
2 min rest
15 KBS 44#
2 block run
21 KBS 44#
3 block run
27 KBS 44# (Rx was DBSnatch)
}
1st round: 6:50, second round 7:07. Total 15:57 

2026-05-19 WoD

WARM
200m run
std warmup
SU practice

MAIN

A. 2 rounds, 3min each, 1min bt
{
12 cal row
50 SU
remaining time, HSHold (I did 2x30s each)
}

B. For time. 40-30-20-10
{
SU
HSHold (in seconds)
}
7:30

2026-05-17 Sunday Bike

 //Pretty sore from Fri/Sat, so this was a bit of a short one.

A. Bike 10.91km; 37:45; 17.34 km/hr pace

2026-05-16 WoD

WARM
200m run
std warmup

MAIN

A. work to a heavy 3-rep deadlift
8x95, 6x135, 5x185, 4x225, 3x255, 3x275, 3x305, 1x325

B. (modded partner workout - solo and subbed some movements).  22min AMRAP
{
10 AirSquat
5 half-burpees
10 DBFrontSquat 2x25#
1 Deadlift 225#
*Every 4th round, do a 1 block run
}
12 rounds (+ 3 runs), plus (10+5+5) 20 reps

2026-05-15 WoD

WARM
200m run
1 min row
std warmup

MAIN

A. (subbing squats for cleans again). 6x2 BackSquat, each set on 2 min mark, 75-85%
warm: 8x95, 6x135, 5x185, 3x205
main: 2x2x225, 2x2x245, 2x2x265 (71, 78, 84%)

B. 10 rounds for time
{
15 KBS 44# (sub for 15 wallball)
20s HSHold (Sub for 3 wallwalks)
}
time: 10:37 (both substitutions probably a bit too easy vs original, but felt right for today)

2026-05-14 WoD

WARM
200m run
2min row
std warmup

MAIN

A. 7 min amrap. 3min amrap then 1 min rest
{
40 SU
10 ring rows
50' DB Farmer Carry 2x40#
10 ring rows
}
2 rounds even in 3 minutes, both times

B. 4 rounds for time
{
0.6mile Airdyne
100' walking lunge
20 Box Stepup 20"
}
time: 18:37

2026-05-13 WoD

WARM
200m run
2 min row
std warmup

MAIN

A. (Subbing BackSquat for PowerClean). Backsquat, 10 min emom:
min 1-5: 2 reps at 70%; min 6-10: 1 rep at 80%
{
warm: 8x95, 6x135, 3x185
main: 5x2x215; 5x1x235 (68, 75%)
}

B. For time (modified anyhow)
{
30 ab mat situps
30 BackSquat 135# (did these in 1 set)
30 half-burpees
1 min rest
30 half-burpees
30 BackSquat 135# (did these in 1 set)
30 ab mat situps
}
time: 10:30

2025-05-12 WoD

WARM
200m run
1 min Airdyne
std warmup

MAIN

A. Clean Deadlift practice. 5x3, each set on 2min mark, at ~90% of 1RM Clean (for me that would have been ~175-180. However, since I won't be cleaning anytime soon, I went a bit heavier.
warm: 5x95, 5x135, 5x185, 4x205
main: 3x225,3x245, 3x275, 3x295, 3x305

B. 5 rounds, each on 5 min mark, each with 4min cap
{
25 cal row
0.5mile Airdyne
}
all times between 3:20 and 3:30

2026-05-10 Sunday Bike

 A. Bike 22.38km; 1:19:09; 16.97 km/hr pace

2026-05-09 WoD

WARM
200m run
2min airdyne
std warmup

MAIN

A. 10 min row for cals, split with partner
Did 6x15cal each, plus partner did an extra 10

B. 20min AMRAP (modded due to injury)
{
5 box stepup
5 half-burpees
10 DBFrontSquat 2x25#
*every 2 rounds, 400m row
}
12 rounds, solo, 2x400m row, and 1x100m row before time cap

2026-05-07 WoD

WARM
200m run
1 min airdyne
std warmup

MAIN

A. 5x5 DBBench 2x25
Rx was bench at 70%, but I kept it super light

B. 6 rounds for time
{
65 SU (Sub for 48 DU)
12 BoxStepUps 20" (Sub for box jumps)
6 BackSquat 135# (sub for frontsquat from floor)
1 min rest b/t rounds
}
times: 1:30, 1:20, 1:40, 1:30, 1:27, 1:15. Total time: 13:42

2026-05-06 WoD

WARM
200m run
std warmup

MAIN

A. 5x4 deadlift at ~75%, full stop reps; each set on 2 min mark
warm: 10x45, 8x95, 6x135, 4x185, 4x225
main: 3x4x245, 2x3x265 (67%, 72%, but about all I could handle as hamstring still recovering)

B. For time
{
50cal Airdyne (sub for 70 cal row)
70 rKBS 44# (sub for 70 aKBS at 53#)
140 AirSquat (sub for 70 burpees)
}
12:00

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