2026-08-24 WoD

WARM
400m run
1 min Row
std warmup
clean drills

MAIN

A. 4 sets, one every 2 min
{
6 FrontSquat (increasing weights)
}
95#, 115#, 135#, 155#

B. For time (I modified this slightly as I had a dr apt to get to)
{
2 block run
12 PowerClean 135# (Rx was 15x155)
2 block run
9 PowerClean 135# (Rx was 12x155)
2 block run
6 PowerClean 135# (Rx was 9x155)
}
time: 9:18

2026-08-23 Sunday Bike

 A. Bike 22km; 1:10ish

2026-08-22 WoD

WARM

400m row
std warmup
several of each of movements below
300m row

MAIN

A. 30min AMRAP. Was a partner wod but I did it solo, cut reps in half)
50 v-up buy-in, then
{
2 block run
20 DBFrontSquat 2x30# (Rx was 2x50#)
20 wallball 14# (Rx was 20#)
20 half-burpee (Rx was full burpee)
20 KBS 53#
200m row
}
3 full rounds + 1 block run at the end.

2026-08-21 WoD

//Back in the gym after ~10 days of travel

WARM

2x
{
1 min Row
10 ring rows
2 spidermans
10 lunges
banded leg swings
5 deadlift 45#
2 strict pullups
}

MAIN

A. For time. 15-12-9
{
C2B Pullups
Deadlift 185# (Rx was 265)
}
time: 9:18

B. Work to a heavy Deadlift
4x205, 3x225, 2x245
1x265, 1x285, 1x305, 1x325

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