9/28/26

AM Workout (0500)

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#) 

C. (optional?) 

For time: 

100’ Farmer’s Carry AHAP 

5 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

4 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

3 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

2 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

1 Rope Climbs (15’)

PM Workout (TBD)

A.

Banded Hamstring Curl

4x8

Heel Elevated Bulgarian Split Squat

4x10

Copenhagen Plank from A Z Axis (moving in a frontal plane)

4x5

B.

30 Degree DB Lunge

3x15 yards

C.

Standing Calf Raise w/ Single DB

3x25

Banded Tibia Raises 

3x30

KB Forearm Curls

3x20 

9/28/26

Today was a really solid conditioning workout... overall enjoyed getting this in and a I felt good throughout ... the second 800m run was slow... but I went for an unbroken set on the first TTB and got it easily... also went for unbroken on the last set and really 

A.

For time:

33 Toes-to-Bar

800m Run

27 Deadlifts (225/155#)

400m Run

Rest 3:00

400m Run

27 Deadlifts (225/155#)

800m Run

33 Toes-to-Bar

-21:43 ... unbroken TTB on both intervals ... 19/8 DL and 15/6/6 ... slow runs on the back half, but overall this was great conditioning. 

B.

AMRAP 6:

:30 on / :30 off:

Max Pistols

-Complete ... did this in my nobull trainers, no lifters ... with was getting about 10-12 reps each interval ... good to get this in. 

9/27/26

 Complete Rest 

9/26/26

Got in the class workout (part A) and then added in some accessory stuff after.... lots of shoulders today ... solid way to end the week. 

A.

AMRAP 25, with a partner, alternating full rounds:

7 Lateral Bar Burpees

5 Strict HSPU

3 Squat Snatch (155/105#)

-Complete ... I don't remember the exact rounds ... but I got all the sets with unbroken SHSPU and quick singles on the snatches ... I think we were around 18-ish rounds, but not totally sure and didn't really care ... fun workout and good training for my SHSPU.

B.

Seated DB Press

4x8

-2x35# DB ... I was totally gassed out in my shoulders from A ... so kept these super light and just got in good reps 

C.

Seated DB Lateral Raise

4x12

DB Shrugs

4x12

-2x10# DB, 2x70# KB

D.

Dips

3x12

Prone Incline DB Curls

3x12

Alternating DB Curls

3x12 (each arm)

-BW, 2x20# DB and 2x35# DB 

E.

Banded Push-ups

2x10 + Max Push-ups at BW 

-17, 12 ... 1 red band

F.

3 Sets:

KB Side Bends x 10 reps/side with 70# KB

Stationary Overhead Plate Lunge High Steps x 12 reps (6/side w/ 45# plate)

Tempo Ankle Taps (2 sec pause at each ankle) x 20 reps 

Plank Oblique Twists x 20 reps 

Rest :60 

-Complete

9/25/26

Really good class workout today, didn't add anything on top of it due to time constraints, but still got a great workout. 

A.

‘Nasty Girls’ 

3 RFT:

50 Air Squats

7 Ring Muscle-ups

10 Hang Power Clean (135/95#)

-6:33 (unbroken) ... my lifetime PR on this is 5:49 (unbroken) from 11/21/17 ... so from age 28 to 37 I've slowed down by 40 seconds on this one, which I feel like isn't too bad. 

B.

Back Squat

14:00 Min to Heavy Single

-Singles went 367#, 387#, 407# ... all of these felt pretty good, didn't go too extreme for the RPE, but this was definitely a moderately tough effort after A. 

9/24/26

Today was a really solid conditioning / weaknesses workout ... another really good training session for me. 

A.

For time:

2000/1800m Row

20 Wall-Walk

200 Double-Unders

8 Rope Climbs (15’)

1000m Row

10 Wall-Walks

100 Double-Unders

4 Rope Climbs’ (15’) 

-27:41 ... overall this was tough ... lots of aerobic work and 30 WW / 12 RC with my heart rate maxing out was good training ... Overall I was happy with my effort here and my consistency on RC ... grateful to get them in and be able to train them. 

B.

Every 2 for 14 (7 sets) of:

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

-Complete ... this is the most sets I've built up to... but felt manageable and definitely better from an RPE standpoint than this did a few short weeks ago. 

9/23/26

AM Workout (0500)

Today was a REALLY good training session for me ... lots of stuff I need to work on (running, BBJO, HSW) and overall I felt very good throughout this session. The easier day yesterday really helped. Overall happy with I how felt and how this went, great training. 

A.

4 Sets:

AMRAP 2:

200m Run

Max BBJO (24/20”) 

Rest 2:00 

-16 reps each set 

B.

EMOM 12:

Weighted Strict Pull-up (up to heavy single / 1 RM)

3-3-3-3

2-2-2-2

1-1-1-1

-Up to 105# for the final set 

C.

Every 3:00 for 24:00 (8 sets) of:

15/12 Cal Ski 

36' HSW (two 18' segments)

-Complete ... didn't time the rounds, just went for quality and accumulated some good time on my hands. 

PM Workout (1500)

Had an overall decent afternoon workout... felt good throughout and enjoyed getting an upper body pump. 

A.

CGBP 

5x3

-185#, 205#, 215#, 220#, 220#

B.

Narrow, Neutral Grip Lat Pull-Downs 

5x10

-180# across

C.

Slight Decline DB Bench

3x12

DB Pullover

3x12

-2x70# DB

D.

Barbell Curls

4x10

Prone Incline DB Curls

4x10

-80# curls, 2x20# curls

9/22/26

Active Recovery Day. 

Easy 6 mile run with about a ~30 minute break in the middle. Ran a super easy pace to the beach and watched the sunrise ... took a very easy jog back. 

9/21/26

AM Workout (0500)

A.

5 RFT:

9 Thrusters (95/65#)

6 Toes-to-Bar

9 Strict HSPU 

6 Toes-to-Bar

9:59 ... thrusters and TTB unbroken ... SHSPU went 5/4 for 2 sets and then 4/3/2 for remaining ... tried to be deliberate about breaking and move consistently through this, definitely lost a little time on the second half with bigger rest on the HSPU ... but overall I felt fit and I am happy with getting through this. 

B.

On 15:00 Clock: 

Front Squat up to a heavy triple

-Triples went 220#, 270#, 290#, 305# 

C.

EMOM 10:

13 GHD Sit-ups

-Complete ... this felt overall decent and a lower RPE than the last time I did this and tried for 12 reps ... will try for 14+ in the near future. 

PM Workout (1400)

Had a solid afternoon workout... squatting felt good this morning and good this afternoon... this is nice given it wasn't feeling great a few weeks ago. Overall happy with how this went, looked super simple, but was a great leg pump. 

A.

Back Squat

5,5,4,4,3,3

Standing One Arm DB Row

6x6

-315# x5, 335# x 5, 350# for the sets of 4 and 370# for the sets of 3 ... 97# KB for the rows 

B.

Heel Elevated Bulgarian Split Squat

As one big super-set: 10, 10, then Max reps at BW 

-2x53 KB for 10, 2x35# for 10 and then 20 at BW each leg - this was SUPER hard and a massive pump in the legs, fun stuff. 

C.

Standing Calf Raises (bodyweight)

3x30

KB Side Bends

3x10/side w/ 70# KB 

-Complete

D.

Banded Anterior Tibialis Raise

3x30 

Bench Adduction

3x6

-Complete, 1 orange band