4/14/26

AM Workout (0615)

A.

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

B.

AMRAP 25:

400m Run

25 KBS (53/35#) or 70#? 

25 Toes-to-Bar 

C.

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

Rest 1-2 mins 

PM Workout (TBD)

A.

Tempo Front Squat (4 second lower)

4x6 

B.

3x6 each leg - Reverse 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.

5 RFT:
1000m Bike Erg
25 Lateral Burpee Over the Bar

or 

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 

-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