12/22/25

AM Workout (0615)

A.

Front Squat

Take 15 minutes to build to a heavy single 

B.

AMRAP 10:
10 C2B pull-ups

25’ DB Walking Front Rack Lunge (2x50/35#)

30 Double-Unders

25’ DB Walking Front Rack Lunge (2x50/35#)

PM Workout (TBD)

A.

Back Squat

3 sets x 6 reps (325 last week)

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

B.

Bench Press

3 sets x 3 reps (245 last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

C.

Decline Bench Press

1-2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range

D.

Flat Dumbbell Chest Flyes or Peck Deck

2-3 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

E.

Weighted Dips

2-3 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

F.

Skull Crushers

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

G.

Tricep Extensions

2-3 sets x 10-15 reps (cable push-downs 80# 3x15 last week)

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

12/21/25

I felt much better today than yesterday, which was nice and a trend in the right direction. 

A.

Back Squat

4 sets x 3 reps (380# last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-390# across 

 

B.

Conventional Deadlift

2 sets x 1 rep (up to 510# last week) 

Up to daily max for two heavy singles.

-500# and 520# 

 

C.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-335# for 2x10

E.

Banded Hamstring Curls

2-3 sets x 6-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 1 green band 

 

F.

Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-85# for 3x10

 

G.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-2x25# for 3x10

 

H.

1 set:

KB Side Bends x 30 reps/side w/ 72# KB

-Complete

12/20/25

Felt like complete ass today... thankful that my stomach flu / whatever I was having yesterday is improving, but it took a huge toll on me. This is the worst workout I've had in a while... its rough to feel so shitty in the gym. 

A.

Back Squat

3 sets x 4 reps (360# last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-370# (10# over last week) 

 

B.

Bench Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-225# for 5,5,4 ... felt absolutely terrible 

 

C.

Strict Press

3 sets x 5 reps (155# last week)

Choose a weight that is challenging for 3x5.

-135# ... dropped down 20# less than last week given how awful the bench press was and that I missed a light rep at 225#

 

D.

Single Leg Glute Bridges 

2 sets x 12-15 reps/leg 

-Complete, BW

 

E.

Good Mornings

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 165# 

 

F.

Single Leg RDLs

2 sets x 10-15 reps

-53# for 2x10/leg

12/19/25

Complete Rest ... was going to train today ... but woke up with a bit of a stomach bug/slight fever ... just called it. 

12/18/25

AM Workout (0615)

Solid CF class this AM ... very simple, but effective programming. 

A.

Every 2 for 12 (6 sets) of:

3 Pos Clean @ 65-75% (above knee, below knee, floor) (205-235#) 

-205# for 3 sets, 225# for 2 sets, 235# for 1 set 

B.

EMOM 16*:

Station 1 :30 Echo Bike for Max Calories

Station 2: :30 Row for Max Calories 

*Goal = Maximum Sustainable Calories 

-Result = didn't notate the exact calories ... I think the high/low for each was 20/12 for the bike and 20/14 for the rower ... surprisingly challenging ... once fatigue set in after I few rounds I was just getting to 80 RPM on the bike and 2000+ cals/hr on the rower and trying to maintain it for :30 

PM Workout (1530)

Had a solid PM workout... got a nice pump out of this ... kept the accessory work light and the rest intervals short. 

A. 

Bench Press

3 sets x 2 reps (245 last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-250# (#5 over last week) ... felt very easy, got all these comfortably. 

 

B.

Neutal Grip Pull-ups 

3 sets x 8-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10, BW

 

C.

Lat Pulldowns (Narrow Grip)

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 140#

 

D.

One Arm Dumbbell Row

2-3 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-3x10/arm with 85#

 

E.

Cable Side Raises

2-3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10/side with 10# 

 

F.

Dumbbell Bent-Over Side Raises

2-3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x20# DB

G.

EZ Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 90# 

 

H. 

Dumbbell Shrugs

2-3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 2x105# DB

12/17/25

 Today was a solid workout / lower volume day ... enjoyed getting this in and had fun. 

A.

EMOM 12 (6 sets) of:

Station 1 - 3-5 Strict Ring Muscle-ups 

Station 2 - :40 of Single Leg Box Step Ups (24/20”) 

-Complete, got 3 ring MU ... was getting about 12-15 step-ups each interval. 

B.

4 RFT:

500m Row

20 DB Box Step Overs (2x50/35 to 20” box)

60 Double-Unders 

-16:45 ... felt solid here ... very simple aerobic crossfit, nice to get in a lower stress / easier metcon. 

12/16/25

AM Workout (0615)

Very solid class workout this AM ... enjoyed getting this in. 

A.

Every 2 for 12 (6 sets) of:

Split Jerk w/ 2 second pause in dip and receiving 

Sets 1-3: 2 reps @ 60%

Sets 4-6: 1 rep @ 70%

-Didn't go off true %s ... but off of feel went 155# for the doubles and 205# for the singles ... nice and light, just focused on good speed and positions ... upper body is definitely feeling the lifting from yesterday. 

B.

Every 8 for 16 (2 sets) of:
21/16 Cal Row

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

3 Rope Climbs (15')

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

21/16 Cal Row 

-3:43 / 4:15 ... fun workout, all sets unbroken, haven't done rope climbs in a while... toughest part were the S2O, definitely something I've always struggled with. 

PM Workout (1430)

I was having a rough day at work... tons of stress and things in the air at once, but once I snuck away from my desk and got this in I felt strong and solid throughout this workout. 

A.

Back Squat

3 sets x 5 reps (335 last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-345# (10# over last week)

 

B.

RDL's

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10 at 155#

 

C.

Weighted Lunges

3 sets x 6-10 reps 

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-2x35# KB Front Rack Walking Lunges for 10 reps/leg

 

D.

Leg Press or Narrow Stance Back Squat

2 sets x 10-15 reps (450# for 2x10 last week)

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-2x10 at 500# 

 

E.

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps (seated 2x10 with 180# last week)

Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 205# 

 

F.

Standing Calf Raises 

4 sets x 15-20 reps 

Come as close to failure as possible with out actually failing, within the given rep range.

-4x20 with 300# 

G.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x8, BW