10/08/26

Warm-up

Reverse Shrugs on Dip Bar

3x12

Rear Delt Band Pulls

3x15

Deficit Push-ups

3x15

A.

CGBP 

8,6,4 

Then…

Rest/Pause Set - 6 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 6 reps, rack the bar for :30 - :45 and then complete max set to failure 

B.

DB Pull-Over

3x10

Dips (can add weight) 

8,8, Max Reps 

C.

Standing One Warm DB Row

8 Reps - Right w/ a weight you can comfortably handle for 6-10 reps 

8 Reps - Left w/ a weight you can comfortably handle for 6-10 reps 

Rest :30 - :45 

Max Reps - Right 

Max Reps - Left 

D.

Slight Incline DB Bench Press

3x10

Tricep Push-Downs

3x12

Double KB Skull Crush

3xMax Reps (pick a lighter weight)

E. (optional)

20:00 Aerobic, your choice - 180-age = Target HR 

10/07/26

A.

Crossfit Open 20.2 

AMRAP 20:

4 DB Thrusters (2x50/35#)

6 Toes-to-Bar

24 Double-Unders

-622 reps (18 rds + 10 reps) ... this is a tough workout ... tons of transitions, DB thrusters never felt easy ... I was probably most consistent on the toes-to-bar ... started gassing out toward the last 5 minutes ... was on a pace for 20+ rounds until about 15 minutes and started really gassing out. Overall a really good conditioning workout, but just really tough. 

B.

4 Rounds

1:00 / 2:00 off 

Max Distance DB Front Rack Lunges (2x50/35#)

-Complete ... don't remember the reps, was trying to get around 12-16 each interval 

C.

Calf Iso Holds (various holds) 

-Complete ... Did about 10 minutes straight, switched between right/left calf in various positions

10/06/26

A. 

For Time
2 Rounds
15/12 Calorie Row
10 Push Press (135/95)
15/12 Calorie Row
20 KB Swings (53/35)

 

2:00 Rest

 

For Time
30/24 Calorie Row
20 Push Press (135/95)
30/24 Calorie Row
30 KB Swings (53/35) 

-12:20 - 2:00 = 10:20 ... unbroken ... this was fun and a good conditioning piece ... lots of transitions, but tried to move through this smoothly with fast sets. Fun traditional crossfit. 

B. 

Every 2 for 12 (6 sets):

1 Clean + 2 Push Press + 3 Push Jerk

-135# for 2 sets, 165# for 2 sets, 195# for 2 sets 

C. 

AMRAP 5

Max Distance Farmer's Carry 

-Complete, used 2x53# KB ... didn't get the actual distance, just tried to hold on for 5 minutes  

10/05/26

Did the class workout (A and B) and then added in some accessory work... I was supposed to back squat this afternoon and then hit the accessory, but I am just cutting that out given the volume of HSC this AM. Fun/tough day in the gym. 

A.

4 RFT (16 min cap):
400m Run

10 Hang Squat Cleans (225/155#) 

-Cap + 10 reps (finished 3 rds + 400m run) ... this was definitely outside my comfort zone... heavy weight and lots of reps ... I ran slow and just tried to get through the HSC consistently ... first set went 5/2/1/1/1 ... 4/2/1/1/1/1 ... 3/2/2/1/1/1 ... rough, but I am proud of myself for going outside my comfort zone and handling a heavier weight like this. 

B.

Every 2:00 for 12:00

Front Squat

3-2-1-1-1-1 

-225# x 3, 245# x 2, 275# x 1, 295# x 1, 320# x 1 

C.

Heel Elevated Bulgarian Split Squat

3x8/leg

GHD Back Extensions 

3x15

Standing Calf Raise w/ 2 second pause at top and bottom 

3x15 

-Complete, 2x35# DB on the BSS 

D.

EMOM 10:

12 GHD Sit-ups

-Complete 

10/04/26

 Complete Rest 

10/03/26

Overall a decent session to end out my lower volume week ... kept the intensity / loading overall lower today, but it was good to get some quality movement in and a decent pump afterward. Felt good leaving the gym and looking forward to resting tomorrow and getting back into some tougher workouts next week. 

A.

AMRAP 20, with a partner, alternating full rounds:

200m Run

6 Unbroken Overhead Squats*

*athletes choose weight, can increase/decrease as necessary 

-135# for 2 sets, 155# for 2 sets, 175#, 185# ... kept the loading here reasonable, felt solid throughout this and got quality reps. 

B.

Slight Incline DB Bench

4x10

DB Pull-Overs

4x10

-Complete, 70# DBs

C.

Straight Arm Pull-Downs

5x10

Seated Incline Curls

5x10

-1 Red band on pull-downs, 2x25# curls 

D.

Single Leg Calf Raise 

1x50

Banded Anterior Tib Raise 

1x50  

-BW calf raises and 1 thin black band tib raises 

10/2/26

Complete Rest 

10/01/26

Today was really good training for me ... lots of HSW under fatigue ... shoulder were tired but from yesterday, but once I got moving overall I felt pretty good. 

A.

AMRAP 22:

20’ HSW

10 Wall-Balls (20/14#)

1:00 Rest 

30’ HSW 

15 Wall-Balls (20/14#) 

1:00 Rest 

40’ HSW

20 Wall-Balls (20/14#)

etc… (adding 10’ HSW and 5 WB per round) 

-40 Wall-Balls + 60' HSW 

B.

Every 2 for 16 (8 sets) of:

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

-Complete

9/30/26

AM Workout (0500)

This morning was a REALLY good workout... lots of stuff I need to work on (burpees, C2B, jerks) and overall I got a ton of intensity out of this and felt overall decently fit. This is a lot of burpees for me and a few years ago this volume of burpees/C2B would have rocked me ... but I cruised through this at a consistent pace. Felt solid on the CJ afterward, but didn't really push the RPE very high on the EMOM and just focused on speed/movement. 

A.

For time:

10 Burpees to Target (pull-up bar)

21 C2B pull-ups

10 Burpees to Target (pull-up bar)

18 C2B pull-ups

10 Burpees to Target (pull-up bar)

15 C2B pull-ups

10 Burpees to Target (pull-up bar)

12 C2B pull-ups

10 Burpees to Target (pull-up bar)

9 C2B pull-ups

10 Burpees to Target (pull-up bar)

6 C2B pull-ups

10 Burpees to Target (pull-up bar)

3 C2B pull-ups

-8:23 ... unbroken C2B 

B.

EMOM 12:

Clean and Jerk x 1 rep to a heavy single 

-135# x 3 reps, 185# x 3 reps, 205# x 2 reps, 225# x 2 reps, 245#, 265# 

C.

3 Rounds:

25/20 Cal Echo Bike

10 Clean and Jerks (185/135#)

Rest 3:00 

-2:24 / 2:54 / 3:09 ... bike slowed down a bit, especially on that last set ... CJ were fairly consistent and 185# felt manageable. Fun/hard finisher after A and B. 

PM Workout (1700)

Short/low volume afternoon workout, but it was good to get this in and get a decent pump after a long work day. 

A.

Neutral Grip DB Bench

3x8

Single Arm Bent Over DB Rows 

3x10

-75#, 80#, 80# for both movements 

B.

Seated DB Press

4x8

-2x55# across 

C.

Dips

10,10,10,Max

-Complete, BW, 13 on max set... rough. 

D.

Seated DB Curls

3x10

-2x30# DB 

9/29/26

Overall a solid workout today, felt good throughout. Snuck in some lower body accessory stuff from my regular lifting program after class (parts C and D) 

A.

4 Rounds:
:30 Cal Row

:30 Rest

:30 Back Squats (Bodyweight - 215#)

:30 Rest

then…

8 Minutes to build to a 5 RM Back Squat

B.

For time:

21 Box Jumps (30/24”)

42 Thrusters (95/65#) 

-21/10

-16/9

-16/10

-16/10 

-5s went 275#, 325#, 365# 

-3:35 ... went 22/10/10 on the the thrusters 

C.

Prone Banded Hamstring Curl (1 green band)

3x10

Standing Calf Raise w/ Single DB (50#)

3x15 

-Complete

D.

Banded Tibia Raises (1 purple band)

3x25

KB Forearm Curls (26# KB)

3x20 

-Complete