4/03 & 04/26

 Complete Rest 

04/02/26

AM Workout (0615)

Overall went easier on today's class WOD ... kept the intensity / volume overall low. 

A.

Every :90 for 18 (3 sets of):

Station 1 - 6-8 Strict Ring Pull-ups

Station 2 - :60 Plank

Station 3 - 10 DB Pull-Overs (50#) 

Station 4 - 100 ft Double KB Overhead Carry (2x53# KB)

-Complete

B.

3 RFT:

500m Row

25 RKBS (70/53#)

25/20 Cal Echo Bike

15 Burpees to 2” Plate (25# bumper)

-16:10 ... consistent aerobic pace here ... kept it moderate and got a nice sweat. 

PM Workout (1530) 

Easy 5 Mile Run 

-Complete, ran about 45 minutes, 9:00 mile pace ... my right ankle has been a little tight with achilles pain from the double-unders the last couple weeks, but I was extremely surprised it didn't hurt running and actually felt better afterward! 

04/01/26

AM Workout (0615)

Really fun class workout this AM ... enjoyed getting this in. 

A.

For time:

6 Rope-Climbs (15')

18 Toes-to-Bar

then… 

2 rounds:

3 Rope Climbs (15')

9 Toes-to-Bar

then.. 

3 rounds:

2 Rope Climbs (15')

6 Toes-to-Bar 

-8:02 ... this was some great gymnastics work ... been practicing RC and they are improving a lot ... I did all of these in 2 pulls except the last rep, which I bungled a bit ... but overall doing way better on these, coupled with some toes-to-bar was a nice challenge. 

B.

Every 2 for 24 (3 sets) of:

Station 1 - 16-20 DB Death March (8-10/leg) w/ 2x40# DB 

Station 2 - 15-20 Banded Tricep Push-Downs + 10-15 Hamemr Curls w/ 1 red band + 2x30# DB

Station 3 - 20-25 Banded Terminal Knee Extension (TKE) (each leg) w/ 1 blue band

Station 4 - :30 - :40 Heavy Suitcase Hold (each side) w/ 88# KB 

-Complete ... nice finisher, not too taxing and was enjoyable / low stress. 

PM Workout (1500)

Got a really solid back/bicep pump this AM ... super solid bodybuilding session. Light weights and kept all the rest intervals at :60. 

A.

Neutral Grip Lat Pull-Downs 

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-160#

B.

Lat Pull-Downs

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-140#

C.

Supinated Grip Lat Pull-Downs

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-140# 

D.

T-Bar Row 

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-115# 

E.

Hammer Strength Row Machine

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-270# (135# each arm) 

F.

Single-Arm DB Row

3 sets: 10 reps (each arm) @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-80# DB

G.

EZ Bar Curls 

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-100# ... went 10,8,7 ... rough

H.

DB Spider Curls

3 sets: 10 reps @ RPE 8/10

-rest 1:00-1:30 b/t sets-

-2x20#

I.

Rope Hammer Curls 

3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets

-57.5#

I.

3 Rds: 

Russian Twist x20/side

Plank x 1 minute 

Supine Toes-to-Bar x 10 (slow eccentric) 

-Complete, 20# medball 

3/31/26

AM Workout (0615)

A.

Every 2 for 6 (3 sets of): 

3 Power Jerks @ 70% (205#)

at the 6:00 mark… 

Every 3 for 9 (3 sets of):
10-12 Power Jerks @ 45-55% (135-165#) 

-Did the triples at 185#, 195#, 205# and then did 145#, 155#, 155# for the sets of 12 

B.

10-8-6-4-2-4-6-8-10 

DB Bench Press (70/50s#)

Strict Pull-ups 

-9:57 ... unbroken presses except the last set of 10 ... broke up the pull-ups a bit, usually into 2 or 3 sets 

PM Workout (1500)

A.

Bench Press 

6 sets: 5 reps @ RPE 7-8
-rest 2:00-3:00 b/t sets- 

225# across 

B.

Pause Bench Press 

3 sets: 8 eps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-185# for 8,8,6 

C.

3 sets
10 Barbell Skull Crushers @ RPE 8/10

10 Inverse Skull Crushers
-rest 1:30-2:00 b/t sets-

-Complete, 95# SC

D.

Single-Arm Standing DB French Press 

3 sets: 20 reps (each side) @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-15# DB across

E.

Double D Rope Push-Downs 

3 sets: 20 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-

-30# across 

F. 

Every 2 for 8 (4 sets) of:

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

-Complete

3/30/26

AM Workout (0600)

Got the last QF workout in this morning and then put together a lower-body/posterior chain session together for the afternoon... overall happy with my effort here, I knew this was likely going to be my best workout of this year's QF, so I was a bit nervous right before we got started ... once the clock started I felt good and focused. I missed one DU throughout the workout, I think on the 3rd set? I can't totally remember. DL unbroken except the 2nd set of 275# went 6/4 with a very short break (1-2 seconds). Big effort, fun stuff. My right achilles heel definitely hurt quite a bit after all these dubs... it has been aggravating me for a week or so when I did a double-under workout last week... glad QF is over and going to lay off my achilles for a bit. 

A.

2026 Quarterfinals Workout 3

For Total Time – 12 Minute Time Cap 

3 Rounds: 

50 Double Unders
10 Deadlifts (225/155#) 

then…

2 Rounds:
50 Double Unders
10 Deadlifts (275/185#)

then…

1 Round:
50 Double Unders
10 Deadlifts (315/225#) 

-5:57 

PM Workout (1500) 

Easier afternoon session, but wanted to get some movement in. 

A.

3 Sets:

Single-Leg KB Deadlifts x 6 each leg w/ 53# KB

Rolling Hamstring Curl x 10 

Rest 1-2 minutes

-Complete

B.

EMOM 10:

12 GHD Sit-ups

-Complete

C.

3 Sets:

Hamstring Curls x 10-12 reps 

Standing Calf Raise x 6 + 10 - 6 reps with 2 count pause at the top followed by 10 normal reps 

Rest 1-2 minutes 

-Curls at 205# for 3x10 and CR at 300# 

D.

3 Sets:

KB Goblet Cossock Squat - 6 each side w/ 26# KB
GHR x 6-10 reps 

Rest 1-2 minutes 

-Complete, 6 reps on the GHR

E.

3 Sets:

Reverse Crunch x 15 

Side Plank x :30 each side 

Knees to Elbows x 10 

Minimal Rest 

-Complete