10/30/26

AM Workout (0500) 

A.

4 Rounds - start each round on the set of 12

2:00 on / 2:00 off

12 Pull-ups (do C2B?) 

12 Shoulder-to-Overhead (115/85#)

9/9

6/6

3/3 

B.

On a 12:00 Clock:

Push-Press

3-3-3-3-3 

C.

Death by Sandbag to Shoulder + Burpees

EMOM: 

3 Sandbag to Shoulder (150/100#) + 1 Burpees (add 1 burpee per hour) 

PM Workout (TBD) 

A.

Supinated Barbell Front Raise

3x10

Rear Delt Band Pulls

3x10

Deficit Push-ups

3x20

B.

Barbell Shrugs

10, Max, Max

DB Standing Arnold Press

10, Max, Max

Seated Side Laterals w/ a Forward Lean

10, Max, Max

C.

Alternating DB Bicep Curls

10, Max, Max

Prone Incline DB Curls

10, Max, Max

Hammer Curls

10, Max, Max

D.

Chest Elevated Push-ups on Bar

3xMax

Incline Skull Crushers

10, Max, Max 

10/29/26

AM Workout (0500) 

A. 

EMOM 30

1. 6 Shuttle Runs (50')

2. :45 of Burpees 

3. 6 Shuttle Runs (50')

4. :45 of Max Calorie Echo Bike

5, 6 Shuttle Runs (50')

6. :45 of Max Farmers Carry (2x53/35# KB) 

7. 6 Shuttle Runs (50')

8. :40 of Max DB Front Rack Walking Lunge (2x53/35# KB) 

9. 6 Shuttle Runs (50')

10. :45 of Strict HSPU 

-Complete ... don't remember the reps, just flowed through this ... solid aerobic conditioning and good work on my shuttle runs... haven't been training these much at all since moving to Hawaii, but I do feel fit otherwise and I felt fit and relatively fast on these today. Definitely looking to train these more as we get closer to the crossfit season. 

B. 

Every 2 for 12 (6 sets) of: 

‘12 Rep Durante Core’ (12 hollow-rocks, 12 v-ups, 12 tuck-ups, :12 hollow hold) 

-Complete ... this was TOUGH ... given I finally got to 10 sets of this last week, I am restarting at 6 sets but with 12 reps of each movement ... I got through this fairly well, but I didn't get to the last :12 hollow hold ... will attempt again next week at this rep scheme. 

PM Workout (1500)

Solid afternoon session... felt great back squatting. 

A.

Back Squat

10, 8, 5, 3 

-225# x 10, 315# x 8, 365# x 5, 385# x 3

B.

Back Squat 

Max reps at today’s set of 8 

Rest :60

Max reps at 70% of today’s set of 8

-315# x 10 + 225# x 12 

C.

RDL

10,8,5,3 

-135# x 10, 225# x 8, 275# x 5, 325# x 3

B.

RDL

Max reps at today’s set of 8 

Rest :60

Max reps at 70% of today’s set of 8

-225# x 8 + 155# x 12 

C.

Single Arm DB Bulgarian SS (weight on side of elevated foot)

8 Heavy Reps + Max BW Reps - R 

8 Heavy Reps + Max BW Reps - L

-70# for 8 + 10 each leg 

D.

Neutral Grip Strict Pull-up

10,10, Max 

Single-Arm Bent-Over DB Lateral Raise 

3x10/side

-Complete, 12 reps on ME set ... 10# DB for lateral raises 

10/28/26

A.

For time:

30/24 Cal Row

12 Power Snatch (135/95#)

30/24 Cal Row

12 Overhead Squats (135/95#)

30/24 Cal Row

12 Squat Snatch (135/95#)

-7:25 ... singles on all the snatches and UB OHS ... overall tried to push the row from start to finish and hit quick singles throughout, overall happy with how this went. 

B.

Every :90 for 15:00 (10 sets):

1 Squat Snatch, building to a heavy single

-135# x 2 sets, 165# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets ... this was really fun ... did this without weightlifting shoes on and overall felt good. Happy to be hitting 225# in metcon shoes and after a tough workout like part A. 

C.

Every 2 for 16 (8 sets) of:

40' HSW (2x20' segments)

-Complete ... this was good practice, really just tried to focus on technique, positions and being comfortable. 

10/27/26

Got in the class (A and B) and then snuck in my accessory work after (C and D) ... not going to get to lift this afternoon due to some work stuff, so crammed in what I could. 

A. 

For Time: 

3 Rounds 

15 Toes to Bar

200m Run

straight into… 

3 Rounds

25 Wall Balls 20/14

200m Run

-11:19 ... unbroken. 

B. 

Every 3 for 15 (5 Sets):

Front Squat x 5 reps 

-185#, 235#, 265#, 275# ... only did 4 sets ... called it at 275# ... felt pretty heavy for the day. 

C.

DB Lunges

20 steps w/ DB + 20 steps BW 

-2x70# for the DB ... this was just one set, but it was challenging. 

D.

Calf Iso-Hold - Dorsiflexion

3x:20

Standing Calf Raise w/ Single DB

3x15

Banded Anterior Tibialis

3x30 

-Complete.. 50# DB for the raises and 1 red band for the AT

10/26/26

AM Workout (0500)

A.

“DT”

5 Rounds:

12 Deadlifts (155/105#)

9 Hang Power Cleans (155/105#)

6 Push Jerks (155/105#)

PR = 6:02 (Jan 2019) 

Most Recent = 6:29 (Jan 2026) 

-Result Today = 5:25 ... this was a huge PR ... about a minute since January and almost 30 seconds by my lifetime PR from age 29. I was really happy with my effort and pace here ... started breaking up the DL at round 3 and everything else was consistent and unbroken. My S2O has definitely been getting better since moving to Hawaii and I felt solid on it today. 

B.

Every 3:00 for 15:00 (5 sets):

Deadlift x 5 reps 

-335#, 385#, 405#, 425#, 450# 

C.

EMOM 10:

14 GHD Sit-ups

-Complete 

PM Workout (1330)

Today's lift was lower volume overall, but I felt decent and got a solid upper body pump. 

A.

CGBP 

10,8,5

DB Fly

3x8 

-185# x 10, 205# x 8, 215# x (fail - only got 4 reps) ... really spent my self on 205#x8 and 2x25# DB for the flyes 

B.

CGBP

Max reps at today’s set of 8 

Rest :60

Max reps at 70% of today’s set of 8

-Went with 195# (not today's 8 of 205#) and got 6 reps + 12 at 70% (145#) ... tough. 

C.

Dips

8,8,Max

-9 reps at max ... this was brutal after the above work 

D.

DB Incline Rows

8,8,6

-85# x8, 105#x 8, 125# x 6 

E.

DB Incline Rows

Max reps with today’s 6 + Max reps 20-30% less - right side 

Max reps with today’s 6 + Max reps 20-30% less - left side side 

-125# x 10 + 85# x 12 each arm ... great pump.