8/25/26

AM Workout (0500)

A.

AMRAP 15:

10 Single DB Farmer’s Carry DB Box Step Overs (24/20” w/ 50/35# DB)

200m Run

15/200m, 20/200m etc… adding 5 step-overs each round

B. 

Every 2:30 for 10:00 (4 set) of:

Front Rack Reverse Lunges x 10 reps 

C.

AMRAP 10:

30 Double-Unders

15 Power Sntach (75/55#)

PM Workout (TBD)

A.

3 Sets:

Banded Hamstring Curls x 10

Leg Cradle Lunge Twist w/ Drunk Step x 10 yards

Hollow Rocks x 10

B.

Back Squat

5x5

DB Incline Rows

5x10

C.

Heel Elevated BSS 

12,10,8

D.

4 Sets:

Bench Adduction x 8

Single Leg Calf Raise x 25

Banded Anterior Tibialis x 25 

8/24/26

AM Workout (0500)

A.

27-21-15-9

Cal Row

Cal Ski 

-8:29 ... this was supposed to be the 2015 open workout with cal row / thrusters ... but I am laying off my wrist... still got a decent cardio sprint out of this... got a sweat, but wasn't taxing. 

B.

Every 2:00 for 10:00 (5 sets) of:

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

-Complete ... there was some overhead lifting in class... just got this in instead. 

PM Workout (1430)

Overall got a decent pump this afternoon... really liked the shoulder finisher at the end... wrist didn't hurt on any of the movements except slightly on the push-ups... but overall happy/pleased I didn't have pain... that tends to make me believe this is not a break and was only a sprain. 

A.

3 Sets:

Lunge Position Lateral Banded Rotations x 15 reps

Medball Explosive Lateral Scoop Throw x 10 reps  

Med Ball Seated Throws x 10 reps

-Complete

B.

Slight Incline DB Bench

12-10-8

-70# across 

C.

CGBP 

5x4

Push-ups

5x10

-185#, 195#, 205#, 205#, 185# ... the push-ups, while low in volume, did catch up with me and I backed off on the weight on the final set. 

D.

Dips

15,12,8

-Fail ... this was actually 3x8... I was pretty cooked by this point and didn't have much go after the above work. 

E.

3 Sets:

DB Lateral Raise x 12

Barbell Front Raise x Max @ 45#

Incline Bench Rear Delt Fly 

-2x20# for the DB movements ... 8 reps each set on the FR ... tough and pumpy, but fun. 

8/23/26

 Complete Rest 

8/22/26

I was going to try to get some crossfit in this AM, but I hurt my wrist from a fall hiking yesterday... I don't think it is too serious (i.e. not broken), but definitely was in a bit of pain yesterday and still was today. Got a solid pump instead ... overall enjoyed getting this in. 

A.

Contralateral Dead Bugs - 3 x :60

DB RDL - 3 x 10 

Straight Arm Pull Down -  3 x 10

-Complete ... light warm-up

B.

Deadlift - 6x4 

One Arm DB Row 6x8

-405# deadlifts and 80# rows across `    

C.

Heel Elevated BSS - 4x6

Supine Pull-up w/ physio Ball Adduction Iso-Hold 4 x max 

-2x50# for the BSS and 20# ball for around :30 each set 

D.

Calf Iso-Hold - Dorsiflexion - 3 x :30

Standing Calf Raises w/ DBs - 3 x 15

-Complete, 2x50# DB for CR

E.

Hammer Curls - 4 x10

Seated Incline Curls - 4 x10

-2x35# HC and 2x15# incline curls

F.

Two Handed KB Skull Crushers  - 4x10

Banded Tricep Extensions - 4x20

-2x26# KB and 1 red band 

8/21/26

Did the class (A-C) and then added in some accessory work, got a nice pump. 

A.

3 RFT:

20 Toes-to-Bar

10 Squat Cleans (185/135#)

-7:41 ... TTB went UB then 15/5 with a short break on the other two sets ... cleans were quick singles ... fun / very crossfity workout.

B.

EMOM 12:

Clean and Jerk x 1 rep 

-135# x 3 sets, 185# x 3 sets, 215# x 3 sets, 235# x 3 sets 

C.

AMRAP 6:

Unbroken Push-ups
1,2,3,4 etc… 

-Finished the round of 14 and called it with about :30 left 

D.

Farmer's Carry DB Lunge (2x50#) - 14 steps 

Bench Adduction 3x6/leg

-Complete

E.

Seated DB Press - 4x10

Rest 1-2 minutes

-2x50# across 

F.

DB Floor Press - 4x10

Barbell Bicep Curls 4 x 10

-2x50# FP and 75# curls 

G.

KB Forearm Curl - 3x30 

-13#, 18#, 18# ... never done these before, but definitely got a forearm pump 

8/20/26

A.

Every 10:00 for 30:00 (3 sets) of:

100 Double-Unders

40 Wall-Balls (20/14#)

30 Box Jumps (24/20”)

100m Farmer’s Carry (2x70# KB)

-Complete ... didn't get the exact times, but I believe each set was around 4:30-:45 ... solid aerobic crossfit conditioning. 

8/19/26

AM Workout (0500)

Body is still a little sore from the weekend, but overall I felt good and consistent throughout this workout. Lots of good handstand work, so wanted to get this in.  

A.

For time:
1 Mile Run 

15 Wall-Walks 

400m Run

10 Wall-Walks 

-14:27 

B.

Every 2:00 for 8:00 (4 sets) of:

1 Max Set of Strict HSPU 

-13, 10, 9, 7 

C.

For time:

200/100 Cal Row

1:00 on / 1:00 off 

-Complete ... went 33 / 28 / 28 / 27 / 26 / 26 / 25 / 25 ... fun aerobic conditioning, felt good.  

PM Workout (1500)

Short, but good, upper body pushing workout this afternoon. Enjoyed getting this in. 

A.

Ipsilateral Dead Bugs - 3 x :60

Pillar to Plank Press Up - 3 x 10

Lateral Med Ball Throw - 3x10

-Complete

B.

CGBP - 6 x 5

-185#, 195#, 205#, 195#, 185#, 185# 

C.

DB Bench Press - 4 x 6

Seated DB Lateral Raise - 4 x 10 

-65#, 75#, 80#, 80# for DB Press / 10#, x15# for side raises 

D.

Dips - 10,10, Max, Max 

-Complete at BW ... but this went 4x8 across... didn't have anything here, haven't been training dips recently and felt smoked by this point. 

8/18/26

A.

Easy Aerobic C2 Bike 

On a 60:00 clock:

Every 4:00 for 32:00 (8 sets):

Odd sets: :60 Bent-Knee Calf Iso Hold (:30 R / :30 L)

Even sets: :60 Plank

For the remaining 28 minutes, just ride easy. 

-Complete ... biked the 60 minutes and got a very easy aerobic sweat. This was restorative in nature and much needed given my body is fairly smashed from the volume/intensity of Sunday.