3/17/26

AM Workout (0615)

A.

Front Squat

Set 1 - 4 reps @ 60% (205#)

Set 2 - 4 reps @ 60-65% (225#)

Set 3 - 3 reps @ 65-70% (245#)

Set 4 - 3 reps @ 65-75% (265#)

Set 5 - 2 reps @ 75%+ (265#)+

Set 6 - 2 reps @ 75%+ (265#)+

Rest 2 minutes 

B.

AMRAP 20: 

200m Run 

200 Ft DB Farmer’s Carry (2x70/50#)

200m Run 

100 Ft Double DB FR Walking Lunge (2x70/50#)

200m Run 

50 ft DB Bear Crawl (2x70/50#)

PM Workout (TBD)

(Optional Conditioning if you feel up to it) 

6 Sets
24 Wall Ball (20/14)
16 Toes to Bar
8 Dumbbell Snatch (70/50)
*Rest 1:1 between sets.

A.

3 Sets:

Leg Press x 12  (410+)

Seated Calf Raise x 10

Rest :90

B.

3 Sets:

Close Stance Smith Machine Squats x 12 (140+)

Smith Machine Calf Raises x 20 

Rest :90

C.

3 Sets:

Leg Extensions x 10 (190+)

Standing Calf Raises x 15 

Rest :90

D.

3 Sets:

Leg Curls x 10 

Rest :90

E.

3 Sets:

Lying Leg Curls x10

Rest :90 

F.

3 Sets: 

Medicine Ball Side Toss x 20 (10 each side)

Side Plank Elbow Touch x 20 (10 each side)

Leg Lifts x 20 

Minimal Rest 

3/16/26

AM Workout (0615)

Today was a solid class workout ... enjoyed getting this in... triceps definitely felt the 26.3 effort yesterday, but the strict press felt solid .. HSW didn't feel super great, but got in what I could. 

A.

Strict Press 

5x6 @ 65%+ (135#)+ 

Rest 2 minutes 

then…

1 set of: 6-8 Tempo Push-Press @ 31x1 (same weight as last set of strict press) 

-145# across for all sets, 6 reps on the tempo PP 

B.

3 Sets of: 

AMRAP 3:
50 Double-Unders

10 Bar Muscle-ups 

Max Distance HSW 

Rest :60 

-75' / 50' / 50' 

PM Workout (1100)

Had to get this in earlier than usual ... definitely was not as recovered as I typically am before another workout... but overall felt good on this, got in lots of lighter reps, kept all the rest intervals at :60-:90, with most closer to :60. Nice pump in the chest/tris. 

A.

Pause Overhead Squat (no WL shoes - 2 second pause in bottom)

4 sets of 8 

Rest as needed

-2 sets with 45#, 2 sets with 65# ... very light here, more of a mobility drill than anything, but filmed myself and I am really trying to get deep and build out some mobility in this position. 

B.

Bench Press 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

165#, 185#, 210# 

-5 reps @ 210# 

C.

Pause Bench Press (1 second pause on chest)

3 sets of 10 

-135# across

D.

DB Bench Press 

3 sets of 10-12

-3x10 with 2x60# 

E.

Bench Dips

3 sets of 10-12

-3x12, BW

F.

JM Press

3 sets of 10-12

-3x10 with 75# 

G.

Double D Tricep Rope Push-Downs

3 sets of 12 

-45#

H.

Every 2 for 8 (4 sets) of:

‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck ups, :10 hollow hold) 

-Complete

3/15/26

Open Workout 26.3 

For time:

2 rounds of:

12 burpees over the bar

12 cleans (95/65#) 

12 burpees over the bar

12 thrusters (95/65#) 

2 rounds of:

12 burpees over the bar

12 cleans (115/75#)

12 burpees over the bar

12 thrusters (115/75#)

2 rounds of:

12 burpees over the bar

12 cleans (135/85#)

12 burpees over the bar

12 thrusters (135/85#)

Time cap: 16 minutes 

-Result = 227 / 13:22 tie break … this was an improve of 9 reps, which was nice to improve and will obviously put me up a lot on the worldwide leaderboard… I was still a bit bummed as my goal was to get into the thrusters ta 135#, but obviously that just didn’t happen. As I continue to train crossfit, I definitely need to do more dedicated burpee work, as it just isn’t a movement I do a lot of … happy with improving and happy with my effort here. Rough workout. 

3/14/26

 Complete Rest ... after strategizing more about 26.3 I decided to rest today and give it another go tomorrow. 

3/13/26

This was overall a rough workout for me... just too many burpees. I am fairly conditioned right now and overall feel balanced and confident as an athlete... but this one kind of just got me. Doing this volume of burpees (100+), coupled with nothing but very light weight barbell cycling is not an ideal workout for me. I hate to make the excuse of my size/weight here, but I did feel like it was a limiting factor in my ability to burpee fast... I was really hoping to get through the 5th round, but that just didn't happen ... my splits suffered a lot during the 3/4 rounds as I just gassed out on the volume of burpees. 

Open Workout 26.3 

For time:

2 rounds of:

12 burpees over the bar

12 cleans (95/65#) 

12 burpees over the bar

12 thrusters (95/65#) 

2 rounds of:

12 burpees over the bar

12 cleans (115/75#)

12 burpees over the bar

12 thrusters (115/75#)

2 rounds of:

12 burpees over the bar

12 cleans (135/85#)

12 burpees over the bar

12 thrusters (135/85#)

Time cap: 16 minutes 

-Result  = 217 (13:47 tie break / finish of 4th round) 

3/12/26

 Complete Rest 

03/11/26

AM Workout (0600)

Put this together on the spot and enjoyed getting this in at home ... not too taxing and a great way to start the day. 

A.

On a running clock... 

EMOM 16 (4 sets) of:
Min 1 - 10 Strict Pull-ups

Min 2 - 10 Strict Ring Dips

Min 3 - 10 Ring Rows

Min 4 - :30 Handstand (against wall) 

Rest 4 minutes and then at 20:00... 

Every 8 for 24 (3 sets) of: 

500m Row

500m Ski

1000m Bike Erg 

-EMOM 16: Complete, bodyweight ... nice bodyweight pump / way to wake up. 

-E8F24: Complete ... these were at about 8 RPE aerobic pace ... got all of them right around 6 minutes, slight sweat, but not taxing. 

PM Workout (1430)

Solid back/arm pump this afternoon... similar to this AM, not too taxing, but got a great pump. Kept the rest intervals closer to :60 for all movements and weights light. 

A.

Double DB Bent Over Row 

3x10

Rest :90

-2x60# DB

B.

Neutral Narrow Grip Lat Pull-Down

3x10

Rest :90

-155# 

C.

3 Super-Sets:

Supine Grip Lat Pulldown x 10

DB Pull-Overs x 10 

Rest :90

-135# lat PD, 35# DB pullovers 

D.

EZ Bar Curls 

3x12

Push-ups 

3x 20

Rest :90

-85# curls, BW push-ups

E.

Reverse EZ Bar Spider Curls 

3x12 

Bench Dips 

3x 10

Rest :90

-45# Curls, BW dips 

F.

1 Set of Run the Rack - start w/ 50#s and go down

DB Hammer Curls x 10

-50#s, 35#s, 25#s, 15#s, 10#s ... all for one big set, fun finisher 

G. 

3 Sets:

20 Banded Push-Downs (purple band)

20 KB Side Bends (10/side) 

Rest :60 

-Complete, 53# KB