3/18/26

AM Workout (0615) 

A.

9-6-3-6-9 

Power Snatch (155/105#)

Box Jump Overs (30/24”)

B.

EMOM 9 (3 sets) of: 

Min 1 - 8-10 Alternating DB Bench (each arm)

Min 2 - 8-10 Cossack Squats

Min 3 - *Sub 2-3 Rope Climbs climbs

Rest until 10:00 and then… 

EMOM 9 (3 sets) of:

Min 1 - Max Defecit Chest to Floor Push-ups (2-4”)

Min 2 - *Sub 2-3 Rope Climbs 

Min 3 - 8-10 Abwheel Rollouts

PM Workout (TBD)

A.

5 Rounds for time:
20 Cal Ski
8 Strict HSPU
20 GHD Sit Up
8 Strict HSPU

B.

Neutral Grip Seated DB Press 

3x8 

Flat Bench W Y Press 

3x10

C.

BB upright Row

3x10

Seated DB Lateral Raise

3x10 

D.

Incline Rear Delt Raise 

3x10

Cable Lateral Raise 

3x10 

E.

Max Effort Plank (cap at 4:00) 

or 1:00 on 1:00 for 8 minutes 

3/17/26

AM Workout (0615)

A.

Front Squat

Set 1 - 4 reps @ 60% (205#)

Set 2 - 4 reps @ 60-65% (225#)

Set 3 - 3 reps @ 65-70% (245#)

Set 4 - 3 reps @ 65-75% (275#)

Set 5 - 2 reps @ 75%+ (265#)+

Set 6 - 2 reps @ 75%+ (265#)+

Rest 2 minutes 

-Complete ... doubles went 295# and 315#

B.

AMRAP 20: 

250m Row

200 Ft KB Farmer’s Carry (2x53/35#)

250m Row

100 Ft Double KB FR Walking Lunge (2x53/35#)

250m Row

50 ft DB Bear Crawl (2x25/15# DB)

3 Rds + 200 ft Farmer's Carry ... this was a really nice workout after the Open ... this was a zero stress aerobic flow and I enjoyed getting it in. It was nice to move and sweat with zero attachment to the outcome of a workout. 

PM Workout (1500)

Didn't feel very good this afternoon... bit of a tough day at work ... scaled the weights/volume back and just got it what I could. 

A.

3 Sets:

Leg Press x 12  (410#) 

Seated Calf Raise x 12 (110#)

Rest :90

-Complete

B.

3 Sets:

Leg Extensions x 10 (200#)

Standing Calf Raises x 15 (350#) 

Rest :90

C.

3 Sets:

Leg Curls x 10 (200#)

Leg Press Calf Raises x 15 (410#) 

Rest :90

-Complete

D.

3 Sets: 

GHR x 6 reps

Side Plank Elbow Touch x 20 (10 each side)

Leg Lifts x 20 

Minimal Rest 

-Complete

3/16/26

AM Workout (0615)

Today was a solid class workout ... enjoyed getting this in... triceps definitely felt the 26.3 effort yesterday, but the strict press felt solid .. HSW didn't feel super great, but got in what I could. 

A.

Strict Press 

5x6 @ 65%+ (135#)+ 

Rest 2 minutes 

then…

1 set of: 6-8 Tempo Push-Press @ 31x1 (same weight as last set of strict press) 

-145# across for all sets, 6 reps on the tempo PP 

B.

3 Sets of: 

AMRAP 3:
50 Double-Unders

10 Bar Muscle-ups 

Max Distance HSW 

Rest :60 

-75' / 50' / 50' 

PM Workout (1100)

Had to get this in earlier than usual ... definitely was not as recovered as I typically am before another workout... but overall felt good on this, got in lots of lighter reps, kept all the rest intervals at :60-:90, with most closer to :60. Nice pump in the chest/tris. 

A.

Pause Overhead Squat (no WL shoes - 2 second pause in bottom)

4 sets of 8 

Rest as needed

-2 sets with 45#, 2 sets with 65# ... very light here, more of a mobility drill than anything, but filmed myself and I am really trying to get deep and build out some mobility in this position. 

B.

Bench Press 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

165#, 185#, 210# 

-5 reps @ 210# 

C.

Pause Bench Press (1 second pause on chest)

3 sets of 10 

-135# across

D.

DB Bench Press 

3 sets of 10-12

-3x10 with 2x60# 

E.

Bench Dips

3 sets of 10-12

-3x12, BW

F.

JM Press

3 sets of 10-12

-3x10 with 75# 

G.

Double D Tricep Rope Push-Downs

3 sets of 12 

-45#

H.

Every 2 for 8 (4 sets) of:

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

-Complete

3/15/26

Open Workout 26.3 

For time:

2 rounds of:

12 burpees over the bar

12 cleans (95/65#) 

12 burpees over the bar

12 thrusters (95/65#) 

2 rounds of:

12 burpees over the bar

12 cleans (115/75#)

12 burpees over the bar

12 thrusters (115/75#)

2 rounds of:

12 burpees over the bar

12 cleans (135/85#)

12 burpees over the bar

12 thrusters (135/85#)

Time cap: 16 minutes 

-Result = 227 / 13:22 tie break … this was an improve of 9 reps, which was nice to improve and will obviously put me up a lot on the worldwide leaderboard… I was still a bit bummed as my goal was to get into the thrusters ta 135#, but obviously that just didn’t happen. As I continue to train crossfit, I definitely need to do more dedicated burpee work, as it just isn’t a movement I do a lot of … happy with improving and happy with my effort here. Rough workout. 

3/14/26

 Complete Rest ... after strategizing more about 26.3 I decided to rest today and give it another go tomorrow. 

3/13/26

This was overall a rough workout for me... just too many burpees. I am fairly conditioned right now and overall feel balanced and confident as an athlete... but this one kind of just got me. Doing this volume of burpees (100+), coupled with nothing but very light weight barbell cycling is not an ideal workout for me. I hate to make the excuse of my size/weight here, but I did feel like it was a limiting factor in my ability to burpee fast... I was really hoping to get through the 5th round, but that just didn't happen ... my splits suffered a lot during the 3/4 rounds as I just gassed out on the volume of burpees. 

Open Workout 26.3 

For time:

2 rounds of:

12 burpees over the bar

12 cleans (95/65#) 

12 burpees over the bar

12 thrusters (95/65#) 

2 rounds of:

12 burpees over the bar

12 cleans (115/75#)

12 burpees over the bar

12 thrusters (115/75#)

2 rounds of:

12 burpees over the bar

12 cleans (135/85#)

12 burpees over the bar

12 thrusters (135/85#)

Time cap: 16 minutes 

-Result  = 217 (13:47 tie break / finish of 4th round)