6/28/26

 TBD - Easy 3-6 Mile Run 

6/27/26

 Complete Rest 

6/26/26

I was a bit tired after so many days on, but I haven't been training twice a day, so my body feels generally good, but I am just tired. I've just been in a relatively intense training course this week, packing up for moving last week... just been a lot less sleep than usual and I felt it this AM .... Anyway, once I got rolling, today was a REALLY solid class ... tons of gymnastics work, all stuff I need to work on more. I really enjoyed the EMOM warm-up, I felt very prepared to start the conditioning. 

A.

EMOM 12 (3 sets) of:

Station 1 - 2 Wall-Walks and :15-:20 of wall-facing split

Station 2 - :30-:45 of Single-unders

Station 3 - :30 of shoulder touches (against wall) 

Station 4 - :60 of Rope Climbs (15’) 

-Complete ... great warm-up / skill work ... was getting 3 RC a minute

B.

4 RFT (22 min time cap)

100 Double-Unders

50’ HSW

8 Ring Muscle-ups

50' HSW 

-Time Cap (22:00) + 25' HSW ... I almost finished this, just had the last bit of HSW left ... I was thrashed by the end of this ... DU were a bit of a shit-show on the back half ... HSW were in 25' increments every time ... all ring MU went 5/3 ... super solid conditioning workout. I really enjoyed getting this in. 

6/25/26

Overall a decent class today... enjoyed the conditioning piece a lot. 

A.

3 Sets:

8 Tempo Back Squat, 2211 @ 50-55% (225-245#)

Rest 2 minutes

-Complete ... went 205#, 215#, 225# ... tons of time under tension, these sets were almost taking a full minute! But overall fun/nice variation from heavier sets. 

B.

For time:

18-15-12-9

Toes-to-Bar

Double KB Front Squats (2x53/35#)*

*After each set of front squats, peform a 30 foot farmer hold walking lunge (15’ out and back)

-6:49 ... broke up the set of 15 TTB and the sets of 15/12 squats ... otherwise kept the pedal down and tried to push as quickly as I could. Fun/short workout and overall I felt really good despite pretty much never training KB front squats. 

6/24/26

Got in the class workout today, it ws pretty chill overall and a nice aerobic sweat. It has been a stressful time / low sleep few weeks and this was a nice break in the gym. 

A.

Every 6 for 30 (5 sets) of:

400m Run @ 1:50 400m pace

1000m Bike Erg @ 2:00/1000m pace

500m Ski @ 2:00/500m pace 

-Complete … kept this consistent pace throughout, overall enjoyed getting this in, lots of consistent aerobic movement. 

B.

2-3 Sets, minimal rest
50’ KB Front Rack Carry (70#) - R 

50’ KB Front Rack Carry (70#) - L

12 KB Side Bends - (70#) - R

12 KB Side Bends - (70#) - L

:60 Reverse Plank

10 Abwheel Rollouts 

-Complete, 2 sets 

6/23/26

Today was overall a decent workout... didn't really enjoy it given I've had immense 

A.

Every 2 for 16 (8 sets) of:

Clean

Sets 1-3: 1.1 @ 65-75% (195-225#) 

Sets 4-6: 1 @ 75-80% (225-245#)

Sets 7-8: 1 @ 80-85%  (245-265#) 

-Complete ... these went 185#, 205#, 225# for the doubles, then 245#, 265#, 275# for 3 sets on the singles ... 275# felt very manageable and not a huge RPE. 

B.

5 Sets for time of:

10 Bar Facing Burpees

5 Power Cleans @ 50-60% (155-185#) 

Rest 2 minutes between sets 

-Complete ... did this at 185# ... all sets unbroken ... total time of about 11 minutes ... fun/short workout. 

C.

4 Sets:

25 GHD Sit-ups

Rest :60 

-Complete ... first two sets unbroken, then went 15/10 with a short break on the last two sets

D.

3 Sets:

:30 Sorenson Hold

Rest :60

-Complete

6/22/26

Solid class this AM, got  a good workout out of this.  

A.

Bench Press

3 @ 70%  

2 @ 80% 

1 @ 85-90%

2 @ 80$-85% 

1 @ 90%

1 @ 90% + 

Rest 2 minutes between sets 

-Didn't really go off of the %s ... just went off feel and went 185# for 3, 225# for 1, 245# for 1, 245# for 2, 265# for both the final singles ... got all of these comfortably. 

B.

3 Sets (18 min clock): 

AMRAP 3:

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

15 Box Jump Overs (24/20” - w/ step down)

9 Bar Muscle-ups

Max DB Box Step-Overs (2x50/35# to 24/20”) in remaining time 

Rest 3 minutes 

-16, 15, 10 

6/21/26

Had a more difficult session planned, but with all the moving parts this week, just snuck in a light accessory/pump ... overall it was good to just move and do some low stress time in the gym at home. 

A.

Tricep Cable Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. 

-55#

 

B.

Paralette Push-Ups

3 sets x max reps @ 90 seconds rest 

-20,16,14 

 

C.

DB Pull-Overs

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-60# 

 

D.

Neutral Grip Narrow Lat Pulldowns 

3 sets x 10-15 reps

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

-145#

 

E.

One Arm Dumbbell Row 

2 sets x 10-15 reps

Feel free to throw in a couple drop sets.

-100# DB

 

F.

Dumbbell Side Raises or Cable Side Raises

2 sets x 10-15 reps

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

-2x10# 

 

G.

Dumbbell Bent-Over Side Raises

2 sets x 10-15 reps

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

-2x10# 

 

H.

Fat Barbell Curls

2 sets x 6-12 reps

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

-75#

 

I.

Dumbbell Shrugs

2 sets x 8-15 reps

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

-2x100# DB

J.

Every 2 for 6 (3 sets) of:

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

-Complete

6/20/26

Dropped into another box in Annapolis today and got in what was on the board. It was a fun partner workout... haven't trained KB snatches in a very long time (years?) but they felt solid and it was nice to get in a different movement.

A.

3 RFT, with a partner, alternating reps as needed:

50 Cal Echo Bike

50 KB Snatches (70/53#)

50 Burpees

-Complete ... this took us right around 20 minutes, don't remember the exact time ... was a nice sweat. 

6/19/26

 Complete Rest 

6/18/26

Dropped into a box here in Annapolis and did what was the on the board ... has been one hell of a week with movers here and wrapping up things at work... I was extremely tired when I woke up this morning... but forced myself out of bed and got in a morning class ... snuck in part B while the rest of the class was finishing the workout.

A.
For time:

1000m Run

200m Row

800m Run

400m Row

600m Run

600m Row

400m Run

800m Row

200m Run

1000m Row

-25:04 ... this was fun, kept a fairly consistent pace on this and got a nice sweat. 

B.

'Death by Strict Pull-ups'

-10 + 6 

6/17/26

4 Mile Easy Run 

-Complete ... ran around 40 minutes ... kept this extremely easy and didn't push the pace at all ... still have movers at the house and snuck this in while my wife was home to manage the movers. 

6/16/26

"Complete Rest" ... very stressful/long day of having movers in the house. 

6/15/26

AM Workout (0615)

Solid AM class today, had a lot of fun getting this in. 

A.

3 Sets:
2-3 Back Squats @ 75-85% (330-375#)

straight into…

Max Distance Broad Jump 

Rest 2 minutes

then…

3 Sets:
1-2 Back Squats @ 85%+ (375#+) 

Rest 2 minutes

-First three sets went 335#, 355#, 375# for doubles and then the heavier sets went 395#, 415#, didn't do the final sixth set as 415# felt tough! 

B.

4 Sets (16:00 clock): 

AMRAP 2 Minutes:
200m Run 

10 Power Cleans (155/105#)

Max Front Squats (155/105#) in Remaining Time 

Rest 2 minutes between sets 

-15,10,7,7 ... this was really tough conditioning and really fun! 

PM Workout (1500)

Have extreme life stress going on (moving to Hawaii and my movers are coming this week) ... didn't have much fortitude to do anything tough, but got in a nice lower body pump. 

A.

Leg Press

4 x 10-12 

Rest 2 minutes 

-360# across 

B.

3x-6-8, close to failure

Hamstring Curl

Leg Extensions

Rest 2 minutes

-225# across 

C.

3x-6-8, close to failure

Hip Abductors

Hip Adductors 

Rest 2 minutes

-300# across 

D.

Standing Calf Raise

4x10-15 

Rest 1 min 

-350# across

E.

EMOM 10:

12 GHD Sit-ups

-Complete