9/17/26

 AM Workout (TBD)

A.

AMRAP 35:
100m Run*

21 Air Squats

15 Hand Release Push-ups

100m Farmer’s Carry

Rest 1:00 

*Run increases by 100m each round 

or

A.

AMRAP 35:
100m Run*

2 Rope Climbs (15’) 

80’ HSW 

100m Farmer’s Carry

Rest 1:00 

*Run increases by 100m each round 

B.

Every 2 for 14 (7 sets):

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

C. (optional) 

For Completion:

5-4-3-2-1

Strict Ring Muscle-ups

10-10-10-10-10

Back Rack Reverse Lunges 

PM Workout (TBD) 

A.

Seated DB Press 

4x8

Spider Crawls

4x:30

B.

Slight Decline DB Bench

4x10

DB Pull-Overs

4x10

C.

Alternating DB Hammer Curls

3x12/arm

Prone Incline DB Curls

3xmax reps in :60 (light weight)

9/16/26

Did the class (A and B) and then added in some extra cardio. Overall a solid crossfit session. 

A.

On a 14:00 clock

Back Squat - work up to a heavy triple

-315#, 355#, 375# ... overall felt very good here, kept these all comfortable... had my leg day on Monday and still snuck this in with the class. 

B.

6 Rounds:

10 Lateral Bar Burpees

10 Overhead Squats (95/65 / 135/95 / 165/115 - increase weight every 2 rds) 

Rest :60

-Took a total time of 11:45 - 5:00 = 6:45 ... unbroken OHS, really good training for me, both weaknesses of mine, but felt decent and had fun

C.

AMRAP 20:

30/25 Cal Row

10 Lateral Burpees Over Rower 

-Complete ... didn't record the rounds here, but enjoyed this in... got a ton of good cardio/sweat out of this and I was happy to get in some more lateral burpees. 

9/15/26

AM Workout (0500)

A.

10 RFT:

2 Thrusters (155/105#)

3 Bar Muscle-ups

4 Box Jump Overs (30/24”)

-8:57 ... all sets unbroken, fairly consistent pace ... thrusters were by far the hardest part, but overall felt decent. 

B.

On a 12:00 Clock:

Build to 3 RM Push-Press

-155#, 185#, 205# ... didn't really push the loading here, this was a lot on my wrist after the thrusters and just kept the weights manageable and got good reps. 

C.

AMRAP 15, with 20# vest: 

200m Run

8 Strict Pull-ups

16 DB Box Step-Overs (2x50/35# to 24/20”) 

-3 Rds + 3 DB Box Step-Overs ... this was fun / different ... good aerobic training, box step-overs were by far the most challenging part, all sets slowly done with 10/6. Stepping over a box with 120 extra lbs isn't exactly easy or safe, so just moved with intention and flowed through this at a consistent pace. 

PM Workout (1500)

Solid shoulder/chest/tricep pump this afternoon. 

A.

CGBP 

5x4

-185#, 205#, 215#, 205#, 205# 

B.

DB Floor Press

4x12 

-2x75# across

C.

Dips 

4xMax @ 2 minutes rest 

-Between 6-10 reps here... I was surprisingly thrashed from A and B at this point. 

D.

Seated Side Laterals w/ Forward Lean

3x10

Incline Bench Rear Delt Fly

3x10

Supinated Barbell Front Raise

3x10

-2x30# DB on the first two movements, 40# barbell 

E.

Smith Machine Seated French Press

4x10

-2x10# weight on each side ... never done this movement, was a solid pump, kept it very light 

9/14/26

AM Workout (0500)

A.

5 Sets:
AMRAP 3:
10 Deadlift (275/195#)

15 Toes-to-Bar

Max Cals Echo Bike 

Rest 2 minutes 

-51, 39, 31, 29, 28 (178 total) ... woof this was tough ... all sets unbroken, but the bike really did a number on me. Great crossfit conditioning, happy to feel good and give this my all. 

B.

EMOM 16:

Odd: 12 GHD Sit-ups*

Even: 15 Wall-Balls (20/14#)*

*On the last minute of each movement, complete a max effort set 

-Result = 20 GHD sit-ups and 23 Wall-Balls 

PM Workout (1530)

Solid squat session this afternoon... was nice to go a little heavy. Overall felt strong, fun stuff sneaking this in. 

A.

Back Squat

6x3

DB Incline Rows

6x8/arm

-315#, 335#, 355#, 365#, 375#, 380# ... 80# Rows across 

B.

DB Lunges, Farmer's Carry

3 x 20 Steps 

Bench Adduction 

3x6

-Complete, 2x60# KB FC

C.

Rock Back Calf Raise 

3x12

Banded Anterior Tibialis 

3x30

-135# rock back, 1 orange band 

9/13/26

Complete Rest 

9/12/26

Solid Saturday workout this AM ... got in a version of the class workout (part A) and then snuck in my deadlift workout for the week. Felt solid throughout. 

A.

Every 4:00 for 28:00 (7 sets) of:

200m Ski

5 x 1 Wall-Walk + 1 Strict WF HSPU

7 Double KB Snatch (2x35# KB)

-Complete … fasest / slowest were 1:45 and 2:25 … shoulders gassed out the wall-walks/hspu, but tried to remain as consistent as possible … fun conditioning that was so shoulder-limiting that it really didn’t wreck me much. 

 

B.

Deadlift

3x3

-405#, 435, 460#

C.

Deadlift

4x3 @ 82.5% of the above heaviest triple = 385# 

One Arm DB Row

4x8 

-Complete, 80# DB Rows

D.

Calf Iso Hold - Dorsiflexion 

3x 20 seconds

Standing Calf Raises w/ DB

3x10 (each leg) 

-Complete, 50# DB for the raises 

E.

DB Bicep Curls

4x12

Prone Incline DB Curls

4x12

Banded Tricep Extensions

4x30 

-2x40# for the curls, 2x15# for the PIDBC, 1 green band … solid arm finisher 

9/11/26

 Much needed complete rest 

9/10/26

AM Workout (0500)

A.

3xAMRAP 9 (30 min clock):

1:00 Max Strict Pull-ups

1000m Run

1:00 Max Supinated Strict Pull-ups

Max Distance HSW 

Rest 1 min 

-Complete ... overall this was really good training ... I kept this slower / lower stress than my typical crossfit training, but overall really enjoyed getting this in and I am EXTREMELY grateful my left wrist isn't broken and is improving to the point I could HSW today and was totally unaffected ... got 100' on the first set, 75' on the second and 100' on the last... third run really slowed down and I cut out the last set of supinated pull-ups to get in some extra HSW. Fun stuff!

B.

Every 2 for 12 (6 sets) of:

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

-Complete ... tough, but good. 

PM Workout (1330)

Overall had a decent pump this afternoon... got in my shoulder workout (A-D) and then added in some extra tricep work after... solid shoulder work and a nice pump. 

A.

Seated DB Press

12,10,8,6

-2x55# x12, 2x60# x 10, 2x65# x 8, 2x70# x 6 

B.

Reverse Shrugs on Dip Bars

4x10

-Complete, BW 

C.

Neutral Grip DB Bench Press

3x10

:60 rest

-2x70# across 

D.

Heavy Partial DB Lateral Raise

4x8

Incline Bench Shrugs

4x8 

-2x35#  raises, 2x50# shrugs 

E.

Rope Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-52.5# 

F.

Overhead Rope Extensions 

7 Sets: 8-12 reps 

Rest :45 

-32.5#