12/23/25

AM Workout (0615)

A.

AMRAP 2:

20/16 Cal Echo Bike

Max Shuttle Runs (25’)

Rest 2 minutes

AMRAP 2:
300’ Shuttle Runs (25’ increments)

Max Cal Row 

Rest 2 minutes 

AMRAP 2:

20/16 Cal Row

Max Echo Bike Cals 

Rest 2, then repeat everything for a second time (22 minutes total) 

B.

EMOM 16 (4 sets) of:

Min 1 - 8-12 DB Bench Press

Min 2 - 8-12 DB Bent-Over Rows

Min 3 - 8-12 Ab-Wheel Rollouts

Min 4 - 5 Tempo Reverse Snow Angels @ 1111

then…

3 Rrds of:

Max Banded Tricep Push-Downs

Max Banded Hammer Curls 

PM Workout (TBD)

A.

Back Squat

3 sets x 5 reps (345 last week)

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

B.

Front Front Squat

2-3 sets x 10 reps

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

C.

Deadlift

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

D.

Leg Press or Narrow Stance Back Squat

2 sets x 10-15 reps

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

E.

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

F.

Calf Raises 

4x15-20

G.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

12/22/25

AM Workout (0615)

For part A the class was front squatting... just snuck in my PL program's backsquats with the class and then got in the conditioning ... it was fun crossfit. 

A.

Back Squat

3 sets x 6 reps (325 last week)

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-335# across 

B.

AMRAP 10:
5 Bar Muscle-ups

25’ DB Walking Front Rack Lunge (2x50/35#)

30 Double-Unders

25’ DB Walking Front Rack Lunge (2x50/35#)

5 Rds + 10 Double-Unders ... lunges were the toughest part, bar MU confidently unbroken. 

PM Workout (1445)

Had an overall decent afternoon workout, felt strong throughout... much better than when I benched on Saturday. 

A.

Bench Press

3 sets x 3 reps (245 last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-250# across 

B.

Bench Press

1-2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range

-2x6 at 225#

C.

Flat Dumbbell Chest Flyes 

2-3 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x12 with 2x25# DB 

D.

Weighted Dips

2-3 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-3x12, BW

E.

Skull Crushers

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10, 100# EZ Bar

F.

Tricep Extensions

2-3 sets x 10-15 reps (cable push-downs 80# 3x15 last week)

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x12 with 87.5# 

12/21/25

I felt much better today than yesterday, which was nice and a trend in the right direction. 

A.

Back Squat

4 sets x 3 reps (380# last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-390# across 

 

B.

Conventional Deadlift

2 sets x 1 rep (up to 510# last week) 

Up to daily max for two heavy singles.

-500# and 520# 

 

C.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-335# for 2x10

E.

Banded Hamstring Curls

2-3 sets x 6-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 1 green band 

 

F.

Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-85# for 3x10

 

G.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-2x25# for 3x10

 

H.

1 set:

KB Side Bends x 30 reps/side w/ 72# KB

-Complete

12/20/25

Felt like complete ass today... thankful that my stomach flu / whatever I was having yesterday is improving, but it took a huge toll on me. This is the worst workout I've had in a while... its rough to feel so shitty in the gym. 

A.

Back Squat

3 sets x 4 reps (360# last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-370# (10# over last week) 

 

B.

Bench Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-225# for 5,5,4 ... felt absolutely terrible 

 

C.

Strict Press

3 sets x 5 reps (155# last week)

Choose a weight that is challenging for 3x5.

-135# ... dropped down 20# less than last week given how awful the bench press was and that I missed a light rep at 225#

 

D.

Single Leg Glute Bridges 

2 sets x 12-15 reps/leg 

-Complete, BW

 

E.

Good Mornings

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 165# 

 

F.

Single Leg RDLs

2 sets x 10-15 reps

-53# for 2x10/leg

12/19/25

Complete Rest ... was going to train today ... but woke up with a bit of a stomach bug/slight fever ... just called it. 

12/18/25

AM Workout (0615)

Solid CF class this AM ... very simple, but effective programming. 

A.

Every 2 for 12 (6 sets) of:

3 Pos Clean @ 65-75% (above knee, below knee, floor) (205-235#) 

-205# for 3 sets, 225# for 2 sets, 235# for 1 set 

B.

EMOM 16*:

Station 1 :30 Echo Bike for Max Calories

Station 2: :30 Row for Max Calories 

*Goal = Maximum Sustainable Calories 

-Result = didn't notate the exact calories ... I think the high/low for each was 20/12 for the bike and 20/14 for the rower ... surprisingly challenging ... once fatigue set in after I few rounds I was just getting to 80 RPM on the bike and 2000+ cals/hr on the rower and trying to maintain it for :30 

PM Workout (1530)

Had a solid PM workout... got a nice pump out of this ... kept the accessory work light and the rest intervals short. 

A. 

Bench Press

3 sets x 2 reps (245 last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-250# (#5 over last week) ... felt very easy, got all these comfortably. 

 

B.

Neutal Grip Pull-ups 

3 sets x 8-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10, BW

 

C.

Lat Pulldowns (Narrow Grip)

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 140#

 

D.

One Arm Dumbbell Row

2-3 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-3x10/arm with 85#

 

E.

Cable Side Raises

2-3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10/side with 10# 

 

F.

Dumbbell Bent-Over Side Raises

2-3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x20# DB

G.

EZ Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 90# 

 

H. 

Dumbbell Shrugs

2-3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 2x105# DB