7/11/26

AM Workout (TBD)

TBD CF Class

PM Workout (TBD) 

A.

Strict Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

 

B.

Strict Supinated Pull-ups 

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

 

C. 

Lat Pull-Downs

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

 

D.

Dumbbell Curl

3 sets x 15-20 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

 

E.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

 

F.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

 

G.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s

H. 

Every 2 for 8 (4 sets) of:

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

07/10/26

Overall I was quite tired going into this ... traveled to Hawaii over the last two days and I'm living in a hotel room with my two dogs... it has been a lot, but I was happy to sneak this in... kept the weights lighter overall, but still got a decent pump. 

A.

Bench Press

4 sets x 10-12 reps 

-185# across 

 

B. 

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-135# across 

C. 

Neutral Grip DB Bench Press

3 sets x 10-12 reps

-2x65# ... went 9,8,7 ... rough. 

D.

DB Pull-Overs 

3 sets x 10-12 reps

-50# 

 

E.

Incline Tricep Rock-n-Rolls

3 sets x 12-15 reps

-2x30# DB

 

F.

Tricep Rope Push-Downs 

3 sets x 12-15 reps

-42.5# 

G.

Dumbbell Side Raises

3 sets x 12-15 reps

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

-2x10# DB

 

H. 

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

-2x10# DB

07/09/26

 Complete Rest / travel to Hawaii. 

07/08/26

Overall a decent class this AM… last workout in Annapolis before the move to Hawaii later today. 

A.

Every 2 for 14 (7 sets) of:

Power Snatch x 1 rep - build to heavy single 

-185#, 185#, 195#, 195#, 205#, 205#, 215# … felt decent overall for not really snatching heavy at all in recent monhts ... probablt could have put up 225#, but just called it at 215# and didn’t really push this to near failure. 

B.

‘Omar’ 

For time:

10 thrusters (95/65#)

15 bar-facing burpees

20 thrusters (95/65#)

25 bar-facing burpees

30 thrusters (95/65#)

35 bar-facing burpees

-10:00 … overall felt slow here, but have been traveling / dealing with moving/life stress and didn’t really go all out, but it was nice to move and sweat and get this in. 

07/07/26

 Complete Rest 

07/06/26

 Complete Rest 

07/05/26

 7.67 Mile Run 

-Complete ... didn't get the exact time, but ran about 10 minute miles ... we always do this run over the 4th of July and I'm really glad we were able to get it in again this year. It was hot by the time we left, about 75 degrees by ~9:00 am ... definitely felt the heat, but overall I did feel good throughout. Great way to start the day. 

07/03 & 04/26

 Complete Rest 

07/02/26

Overall a lower volume class, not too taxing, but enjoyed getting this in. 

A.

Every 2 for 16 (8 sets) of:

Sets 1-3: 2 Cleans 

Sets 4-8: 1 Clean

-Doubles went 185#, 205#, 225# … singles went 245#, 265#, 275#, 275#, 275# … felt solid throughout. 

B.

4 Sets: 

6 Unbroken Power Cleans @ 50% (155#)

50’ Farmer’s Carry Walking Lunge (2x53/35 KB) 

Rest 2 minutes 

-Complete … don’t remember the exact time, but this was overall a fairly chill workout and not too taxing. 

07/01/26

Complete Rest / pretty exhausted from all the moving/life obligations right now. Happy to rest. 

6/30/26

Got in a class workout today ... it was some fun aerobic crossfit ... lots of reps and lots of time on the echo bike ... got a big sweat out of this, overall felt good. 

A.

Standing Landmine Twist - 3x6 per side

Tall Plank Single-Arm Lat Pulldown x 8 per side

Paloff Hold Curtsy Lunge x 8 per side

-Complete, 45# bar for the LM twist and 1 red band for the other movements 

B.

AMRAP 20:

30/25 Cal Echo Bike

20 Burpees to Plate

10 Back Squats (185/125#) 

-4 Rds + 40 reps ... fun workout, went out a little hot on the first round and then remained fairly consistent throughout the remaining rounds. 

6/29/26

AM Workout (0630)

Today was overall a good / fun class workout ... enjoyed getting this in. Felt pretty fit, definitely slow running, but felt good on the bar muscle-ups. 

A.

Bench Press

3x8 @ 32x1 

-175#, 185#, 185# x 7 (missed last rep) 

B.

For time*:

200m Run

21 Bar Muscle-ups

200m Run

15 Bar Muscle-ups

200m Run

9 Bar Muscle-ups

*300' shuttle run penalty for any break on reps 

-8:40 ... sets went 15/6 ... 9/6 ... 9 ... so I ended up putting in 600' of shuttle running on this... overall felt good though, fun/short workout with some higher intensity on those bigger sets of bar MU. 

PM Workout (1300)

Frankly I felt a bit tired from this AM today! I really didn't feel strong on the bench... but overall I got a super solid pump from this and did enjoy getting it in... last workout in my basement gym before the move. Definitely have had a ton of great workouts down there and I really enjoyed getting in one more workout. I am grateful that I had such a great home gym for the last six years!

A.

Bench Press

4x10 

Rest 2 mins

-205#, 195#, 185#, 185# ... I was planning on going across at 205#... but wow it felt heavy and I just lowered the weight a bit and got in quality sets. 

B.

5 Sets

10 Dumbbell Bench Press @ RPE 8/10

-rest 30 seconds-

10 Dumbbell Pull-Overs 

*Rest 2-3 minutes between sets.

-60# DBs for bench and 1 60# DB for pull-overs

C.

Lat Pull-Down (Neutral, narrow grip)

4x10 

Rest 2 mins

-155# across 

D.

3 Sets

12 Dumbbell Lateral Raise @8/10 RPE

12 Dumbbell Curls @8/10 RPE

10 Ring See-Saws 

Rest 1 min

-2x10# DB lat raises, 2x35# DB for curls 

E.

Double D Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 

-55#

F.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

6/28/26

Easy 6 Mile Run 

-Complete ... ran off of feel and paced this out at 10:10 average pace for a total of 61 minutes ... great way to start my day, it was a weird morning for summer in Annapolis ... it was about 75 degrees, but it was drizzling rain and humid ... overall still enjoyed getting this and moving and sweating. 

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.