2026-01-31 WoD

WARM
3x1min SkiErg
std warmup
Several of movements below with lighter dumbells

MAIN

A. 20 min AMRAP. With partner. All elements syncro except row
{
10 burpees
20 Gorilla Row 2x25# DB
10 DBThruster 2x25# DB
250m row Partner 1, Partner 2 rest
250m row Partner 2, Partner 1 rest
}
5 rounds + 2 burpees

B. 3 rounds, not for time
{
15 banded pullaparts
10 superman/elbowraise
30s fly stretch on rack
}

2026-01-30 WoD

WARM
400m run
2x
{
30s row
5 scap pullups
20 SU/10DU
inchworms
5 HangPowerClean 45/95
5 PowerClean 45/95
}

MAIN

A. 10min AMRAP
{
15 PowerClean 95#
45 SU (Rx was 30 DU)
}
5 rounds plus 10 reps

B. 75 T2B for time. Top of every minute (incl 0:00) row 8 cals. 10 min cap
I hit the cap with 60 reps

2026-01-29 WoD

 //subbed the deadlift strength cycle from earlier in the week, since I'd done a makeup DL workout on Sunday.

WARM
400m run
1 min row
BB Good mornings
shoulder swimmers

MAIN

A. 10 min EMOM 2. 3 Deadlift at 75%
warm: 8x95, 8x135, 5x185, 4x225, 3x255
main: 5x5x275 (75% of my target of 365. 73% of my alltime best of 375, set in 2015, IIRC)

B. For time. Partner workout - you go/I go.
{
Row 50cal - 40cal - 30 cal - 20cal - 10cal
partner does the same (his 50 after my 50, etc)
}
time: 18min even

2026-01-28 WoD

WARM
400m run
std warmup
1 min row

MAIN

A. 5x3 OHPress at 75%. Done as a 2min emom
warm: 8x45, 5x65, 4x75
main: 3x3x85#, 2x3x90#

B. 4 rounds, each for reps, each on a 3 min clock with 1 min rest b/t
{
50' DBOHLunge 1x35#
then in remaining time:
{
5 strict pullup (Rx+) - rx was 10 ringrows
10 pushup
10 abmat situps
}
}
All 4 rounds I did 2 rounds of the 5-10-10, so 50 reps per round or 200 total.

C. 500m row

2026-01-27 WoD

WARM
400m run
std warmup
clean drills
1 min row
SquatClean+PushJerk: 3x95, 3x115, 2x135

MAIN

A. 10 min EMOM
150m SkiErg

(1500m total)

2 min rest

B. 8 min EMOM
{
1 SquatClean + PushJerk
}
3x135, 3x145, 1x155, 1x165

2 min rest

C. 10min EMOM
6 Bar-facing Burpees

2026-01-26 WoD

//They programmed Deadlift cycle today (vs wednesday last week), which wasn't great since I did the makeup yesterday. So, I subbed the BackSquat cycle (which is supposed to be this coming wednesday)

WARM
400m run
std warmup
deadlift drills

MAIN

A. EMOM 2, 5x3 Backsquat at 75%
warm: 5x95, 5x1356, 4x165, 3x195
main: 5x3 x 205 (77% of my recent ORM 265#; or 72% of my all-time best 285#)

B. 4 rounds for time
{
20 Wallball 20#
10 BoxJumpOver 24"
10 Wallball 20#
5 BoxJumpOver 24"
2:00 rest
}
time: 14:35 (8:35+6min of rest time)

C: Cooldown: 2min row

2026-01-25 WoD

 //made up last week's Deadlift strength cycle work, plus some other stuff.

WARM
400m run
500m Row
std warmup
clean drills

MAIN

A. 5x4 Deadlift at 70%, one set every 2min
warm: 8x95, 8x135, 6x185, 5x215
main: 1x4x235, 4x4x255 (255 = 70% of 365)

B. Work to a heavy SquatClean & PushJerk CJ
5x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x185(clean only, failed jerk)