4/14/26

AM Workout (0545)

Solid AM conditioning session... got in part A and then the class workout (B and C). Great way to start the day, the weather is finally improving in DC and it was nice to run outside. 

A.

For time:
50 Wall Ball (20/14)
10 Rope Climbs (15’)
50 Wall Ball (20/14)

-6:10 ... unbroken WB in 1:38ish and the rope climbs took about 3 minutes ... then went 30/20 on the second set ... overall a fun workout and good rope climb work. 

B.

AMRAP 25:

400m Run

25 KBS (53/35#) 

25 Toes-to-Bar 

-5 Rds + 400m Run 

C.

16 KB Step-ups (8 per leg to 20” Box) 

Rest 1-2 mins 

-Complete, 2x35# KB

PM Workout (TBD)

A.

Tempo Front Squat (4 second lower)

4x6 

B.

3x6 each leg - Reverse Back Rack Lunge (135+)

3x12 Romanian Deadlift (2x50+)

Rest 2 minutes

C.

3x8-12 close to failure.(205+)

Hamstring Curls

Leg Extensions

Rest 2 minutes

D.

3x8-12 close to failure.

Hip Abductors and Adductors (220+)

Standing Bent-Knee Calf Iso-Hold x :60 (each side) 

Rest 2 minutes 

E.

For Time:
1000m Row
- Rest 3 mins -
8x250m Row
- 30 sec rest after each row  -
1000m Row 

4/13/26

AM Workout (0615)

Overall a solid class workout today ... having said that it was a bit on my wrist and I probably had a 2-3/10 of pain, particularly on the wall-walk/bar MU piece ... this was frustrating, but in retrospect I should appreciative that my wrist is trending in the right direction and I can actually do these movements at all. 

A.

Every 2 for 6 (3 sets) of:

2 Push-Jerks @ 75%+ (225#+) 

at 6:00… 

Every 3 for 9 (3 sets) of:

8-10 Push-Jerks at 45-55% (135-165#) 

-Doubles at 225# ... 3x10 with 165# ... felt very solid. 

B.

4 Sets:

AMRAP 2:
3 Wall-Walks 

12 Burpees 

9 DB Shoulder-to-Overhead (2x50/35#)

Max Bar MU 

Rest 2 minutes

-9,7,5,5 

PM Workout (1400)

Snuck this in during a busy work day... got a great pump from this ... didn't have time to get the cardio intervals in... but maybe I can shift them to another day. Definitely at the point in my life where I am not going to stress about that. 

A.

4 Super-Sets: 

1 ¼ Close Grip Bench Press x 6 reps (165+)

Rest 2-3 minutes

-175# across 

B.

4 Super-Sets: 

4x6 Pull-up w/ 4 second eccentric

4x12 Behind the Neck Press (75+)

Rest 2 minutes

-BW Pull-ups, 85# across on the presses 

C.

3x6 Each Neutral Grip Single (70+)

Arm DB Bench Press

3x6 DB Row

Rest :90

-75# DB across 

D.

3 Super-sets:

8-12 Incline Machine Bench Press 

8-12 Lat Pull-Down (145+)

Rest :90

-140# on the bench press, 145# on lat PD 

E.

3 Super-sets:

8-12 Machine Shoulder Press (80+) 

8-12 Hammer Strength Row Machine (160+)

Rest :90 

-90# on shoulder-press ... 180# on row machine 

4/12/26

 Complete Rest 

4/11/26

Overall a lower volume session today ... which was much needed as my body is pretty thrashed from this week's training ... having said that, felt much better once I got moving and got this in ... added in a lot of wrist / ankle work on top of this shorter arm pump. 

A.

KB Side Bend 3x10 each

Side Plank Elbow Touch

3x10 each

Leg Lifts 3x20

-Complete, 53# KB 

B.

Curls - 3x21s

Rest :30

Standing EZ Bar OH Press

3x20

Rest :90 

-2x15# DB / 75# OH Press 

C.

DB Spider Curls, 3x20

Rest :30

Double D Close

Grip Push Downs, 3x20

Rest :90 

-2x15# DB, 50# push-downs 

D.

Incline DB Curls, 3x20

Rest :30

Bench Dips, 3x20

Rest :90 

-2x15# DB, BW dips 

4/10/26

AM Workout (0615)

Solid class workout this AM ... great lower body crossfit workout. 

A.

4 Sets:

3 Back Squat @ 75-85% (335-375#)

straight into…

Tall Box Jump to 20" x 2 reps (step down)

Rest 2-3 minutes 

-Complete, across at 365# 

B.

For time:

3 Squat Cleans (255#) 

18 Cal Echo Bike

5 Squat Cleans (225#)

16 Cal Echo Bike

7 Squat Cleans (185#)

14 Cal Echo Bike

9 Squat Cleans (135#)

12 Cal Echo Bike

-8:10 ... all singles on the cleans ... haven't been cleaning heavy lately, but everything felt pretty decent ... tough workout on the legs, especially that set of 225# after going out a bit hot on the first set of bike cals ... fun stuff. 

PM Workout (1430)

Had an overall decent afternoon workout … kept the volume/intensity lower on the lifting and tried to push the conditioning work. 

A.

3x10 Pause Overhead Squat - pause @ bottom (2 sec) 

3x4 DB Vertical Jump

Rest :60

-45#, 65#, 75# on the OHS … 2x20# on the jumps … kept this very light

B.

4x3 Each Speed Reverse Lunge

Rest :60

-Complete … never trained these, but this was fun and a good warm-up for the lunges 

C.

3 Sets:

KB Mixed Rack Walking Lunges (one front rack, one overhead )– 20 total steps, switch arms at 10 steps 

-2x35#, 2x44#, 2x53# … fun/different … haven’t done these in a long time. 

D.

10 RFT:

15/12 Cal Ski

15 GHD Sit-ups 

-Finihsed this right around 19 minutes … quite of a burner on the core … trying to sneak in some GHD volume before QF

E.

Super-Set 3x20 AHAP. Rest 30 sec or less between exercises.

Complete all exercises then rest for 2 min.

Hamstring Curls

Leg Extensions

-Complete, across at 145# on both movements… very tough on the legs 

F.

3 Sets:
1:00 - Bent-Knee Calf Iso Hold - R 

1:00 - Bent-Knee Calf Iso Hold - L

-Complete 

4/09/26

AM Workout (0615)

A.

For Time:

100/80 Cal Row

1000m Run

100/80 Cal Ski

1000m Run

100/80 Cal Bike Erg

-23:47 ... really fun aerobic piece, tried to push the pace and enjoyed getting this in. 

B.

Weighted Plank – 3x1min (45# plate)

Russian Twist – 3x20 each (30# ball) 

Strict Toes to Bar – 3x10

-Complete ... toes-to-bar went 8,7,7 ... rough. 

PM Workout (TBD)

A.

3x15-20 CG Bench Press Leave

2 in the tank on sets 1&2 and to

complete failure on set 3.

3x10 3 way raise

Rest 2 minutes

-145# x15, 165# x 15, 165# x 20 ... huge pump ... 3 way raise with 2x5# plate

B.

3x15 Strict Pull-ups

3x15 Each SA DB OH

Press – AHAP

Rest 2 minutes

-Complete ... 50# for 3x12 on the presses for the first set... had to go down to 40# for the last two sets 

C.

Superset 3x15. Rest 30 sec or less

between exercises. Complete all

exercises then rest for 2 min.

Machine Decline Bench

Lat Pull Down Behind Neck

-120# presses ... 70-80# on the lat pull-downs 

D.

Superset 3x15. Rest 30 sec or less

between exercises. Complete all

exercises then rest for 2 min.

Machine Shoulder Press

Hammer Strength Row

-60# press and 160# rows 

E.

3x6-8 each FAIL in the

6-8 range. 4 count lower on all exercises 

90 sec rest between supersets.

BB Skull Crushers

BB Curls

-60# across 

F.

3x6-8 each FAIL in the

6-8 range. 4 count lower on all exercises 

90 sec rest between supersets.

ALT DB Hammer Curls

DB Skull Crushers

-2x35# DB across