4/14/26

AM Workout (0545)

Solid AM conditioning session... got in part A and then the class workout (B and C). Great way to start the day, the weather is finally improving in DC and it was nice to run outside. 

A.

For time:
50 Wall Ball (20/14)
10 Rope Climbs (15’)
50 Wall Ball (20/14)

-6:10 ... unbroken WB in 1:38ish and the rope climbs took about 3 minutes ... then went 30/20 on the second set ... overall a fun workout and good rope climb work. 

B.

AMRAP 25:

400m Run

25 KBS (53/35#) 

25 Toes-to-Bar 

-5 Rds + 400m Run 

C.

16 KB Step-ups (8 per leg to 20” Box) 

Rest 1-2 mins 

-Complete, 2x35# KB

PM Workout (1430)

Had a solid afternoon session ... enjoyed getting this in. 

A.

Tempo Front Squat (4 second lower)

4x6 

-135#, 165#, 185#, 205# ... belt on for 205#

B.

3x6 each leg - Reverse Back Rack Lunge (135+)

3x12 Romanian Deadlift (2x50+)

Rest 2 minutes

-165# lunges, 2x70# DB for RDLs

C.

3x8-12 close to failure.(205+)

Hamstring Curls

Leg Extensions

Rest 2 minutes

-215# for the curls, 225# for the extensions 

D.

3x8-12 close to failure.

Hip Abductors and Adductors (220+)

Standing Bent-Knee Calf Iso-Hold x :60 (each side) 

Rest 2 minutes 

-250# for the hip work 

E.

For Time:
1000m Row
- Rest 3 mins -
8x250m Row
- 30 sec rest after each row  -
1000m Row 

-Complete ... didn't get the total time here, but rowed about a 1:39/500m pace on the first 1000 and then tried to keep 1:36-1:39 for all of the 250s ... slowed a bit on that last 1000 and kept it around 1:45 ... solid aerobic work on the rower.