07/10/26

A.

Bench Press

4 sets x 10-12 reps 

 

B. 

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

C. 

Neutral Grip DB Bench Press

3 sets x 10-12 reps

D.

DB Pull-Overs 

3 sets x 10-12 reps

 

E.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

 

F.

Tricep Cable Push-Downs 

3 sets x 12-15 reps

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.

 

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.

 

I. 

Every 2 for 8 (4 sets) of:

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

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. 

6/25/26

Overall a decent class today... enjoyed the conditioning piece a lot. 

A.

3 Sets:

8 Tempo Back Squat, 2211 @ 50-55% (225-245#)

Rest 2 minutes

-Complete ... went 205#, 215#, 225# ... tons of time under tension, these sets were almost taking a full minute! But overall fun/nice variation from heavier sets. 

B.

For time:

18-15-12-9

Toes-to-Bar

Double KB Front Squats (2x53/35#)*

*After each set of front squats, peform a 30 foot farmer hold walking lunge (15’ out and back)

-6:49 ... broke up the set of 15 TTB and the sets of 15/12 squats ... otherwise kept the pedal down and tried to push as quickly as I could. Fun/short workout and overall I felt really good despite pretty much never training KB front squats. 

6/24/26

Got in the class workout today, it ws pretty chill overall and a nice aerobic sweat. It has been a stressful time / low sleep few weeks and this was a nice break in the gym. 

A.

Every 6 for 30 (5 sets) of:

400m Run @ 1:50 400m pace

1000m Bike Erg @ 2:00/1000m pace

500m Ski @ 2:00/500m pace 

-Complete … kept this consistent pace throughout, overall enjoyed getting this in, lots of consistent aerobic movement. 

B.

2-3 Sets, minimal rest
50’ KB Front Rack Carry (70#) - R 

50’ KB Front Rack Carry (70#) - L

12 KB Side Bends - (70#) - R

12 KB Side Bends - (70#) - L

:60 Reverse Plank

10 Abwheel Rollouts 

-Complete, 2 sets 

6/23/26

Today was overall a decent workout... didn't really enjoy it given I've had immense 

A.

Every 2 for 16 (8 sets) of:

Clean

Sets 1-3: 1.1 @ 65-75% (195-225#) 

Sets 4-6: 1 @ 75-80% (225-245#)

Sets 7-8: 1 @ 80-85%  (245-265#) 

-Complete ... these went 185#, 205#, 225# for the doubles, then 245#, 265#, 275# for 3 sets on the singles ... 275# felt very manageable and not a huge RPE. 

B.

5 Sets for time of:

10 Bar Facing Burpees

5 Power Cleans @ 50-60% (155-185#) 

Rest 2 minutes between sets 

-Complete ... did this at 185# ... all sets unbroken ... total time of about 11 minutes ... fun/short workout. 

C.

4 Sets:

25 GHD Sit-ups

Rest :60 

-Complete ... first two sets unbroken, then went 15/10 with a short break on the last two sets

D.

3 Sets:

:30 Sorenson Hold

Rest :60

-Complete