9/20/26

 Much needed complete rest 

9/19/26

Solid final workout of the week... easier crossit and felt good getting in the lifting stuff. 

A.

AMRAP 24, with partner’s alternating full rounds:

12/9 Cal Row

30 Double-Unders

4 Sand Bag Cleans (150/100#) - odd rounds 

6 DB Snatch (80#) - even rounds

-Complete ... I think I did 7 total rounds and my partner was in his 8th when we hit the clock ... overall this was nice aerobic training and not taxing at all compared to my typical workouts, which I needed after a tough week of training. 

B.

Unsupported Seated DB Press 

4x8

-2x50# 

C.

Slight Decline DB Bench

4x10 

DB Pull-Overs

4x10

-70# DBs on both movements 

D.

DB Shrugs

4x8

KB Skull Crushers

4x8

-2x70# shrugs and 2x35# KB skull crushers 

E.

Standing Calf Raise w/ Single DB

3x15/leg

Banded Anterior Tibialis

3x15/leg

-50# DB, 1 red band 

9/18/26

AM Workout (0500)

Lots of solid conditioning this AM ... 

A.

AMRAP 9:

9 C2B Pull-ups

3 Hang Power Cleans (185/135#)*

*Add 3 HPC each round 

-15 HPC + 11 HPC into the round of 18 ... this was pretty heavy and overall a challenging combination. 56 hang cleans at 185# and 54 C2B pull-ups ... lots of grip. 

B.

EMOM 15:

 1 Power Clean + 2 Split Jerks 

-135# across ... focused on speed and position ... kept this light and technical, which was nice. 

C. 

Every 5 for 15 (3 sets) of:

800m Run

Max Set of Strict HSPU in remaining time 

-12,10,10 ... rough, but tried to push it. 

 

PM Workout (1500)

Overall got a decent back/arm pump this afternoon... was a bit fatigued, but I was happy to get this in as I've been working some longer hours and it was a nice relief to get away from my desk for an hour. 

A.

Reverse Shrugs on Dip Bar

3x12

DB Shrugs

3x12

-Complete, shrugs went 70s,80s,90s

B.

RDL

5x4

DB Incline Rows

5x8/arm

-225#, 245#, 265#, 275#, 275#, 90# across on rows

C.

Machine Hamstring Curls 

3x12

-160#

D.

Sorenson Hold 

3 sets of :30 

Rest :90

-Complete

E.

Alternating DB Bicep Curls

4x12/arm

KB Forearm Curls

4x12/arm

-2x35# DB and 26# KB

F.

Alternating DB Hammer Curls

3x12/arm

Prone Incline DB Curls

3x12

-2x35# DB and 2x20# DB for incline prone 

9/17/26

Today was a really solid workout ... I really enjoyed getting this in and training my RC / HSW. This was a class workout, but I modified the movements slightly to target my weaknesses. 

A.

AMRAP 35:
250m Bike Erg*

2 Rope Climbs (15’) 

80’ HSW 

60m Farmer’s Carry (2x70/53#)

Rest 1:00 

*Bike increases by 250m each round 

-5 Rds ... solid aerobic movement, lots of time on my hands, which I need. Mostly unbroken sets of 20' for each set of 80' ... definitely got a bit slower HSWing on the 5th set and actually came down around 10' on two of the sets to break up the segments of 20' ... overall still great training and I was happy to get this in. 

B.

Every 2 for 12 (6 sets):

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

-Complete

9/16/26

Did the class (A and B) and then added in some extra cardio. Overall a solid crossfit session. 

A.

On a 14:00 clock

Back Squat - work up to a heavy triple

-315#, 355#, 375# ... overall felt very good here, kept these all comfortable... had my leg day on Monday and still snuck this in with the class. 

B.

6 Rounds:

10 Lateral Bar Burpees

10 Overhead Squats (95/65 / 135/95 / 165/115 - increase weight every 2 rds) 

Rest :60

-Took a total time of 11:45 - 5:00 = 6:45 ... unbroken OHS, really good training for me, both weaknesses of mine, but felt decent and had fun

C.

AMRAP 20:

30/25 Cal Row

10 Lateral Burpees Over Rower 

-Complete ... didn't record the rounds here, but enjoyed this in... got a ton of good cardio/sweat out of this and I was happy to get in some more lateral burpees. 

9/15/26

AM Workout (0500)

A.

10 RFT:

2 Thrusters (155/105#)

3 Bar Muscle-ups

4 Box Jump Overs (30/24”)

-8:57 ... all sets unbroken, fairly consistent pace ... thrusters were by far the hardest part, but overall felt decent. 

B.

On a 12:00 Clock:

Build to 3 RM Push-Press

-155#, 185#, 205# ... didn't really push the loading here, this was a lot on my wrist after the thrusters and just kept the weights manageable and got good reps. 

C.

AMRAP 15, with 20# vest: 

200m Run

8 Strict Pull-ups

16 DB Box Step-Overs (2x50/35# to 24/20”) 

-3 Rds + 3 DB Box Step-Overs ... this was fun / different ... good aerobic training, box step-overs were by far the most challenging part, all sets slowly done with 10/6. Stepping over a box with 120 extra lbs isn't exactly easy or safe, so just moved with intention and flowed through this at a consistent pace. 

PM Workout (1500)

Solid shoulder/chest/tricep pump this afternoon. 

A.

CGBP 

5x4

-185#, 205#, 215#, 205#, 205# 

B.

DB Floor Press

4x12 

-2x75# across

C.

Dips 

4xMax @ 2 minutes rest 

-Between 6-10 reps here... I was surprisingly thrashed from A and B at this point. 

D.

Seated Side Laterals w/ Forward Lean

3x10

Incline Bench Rear Delt Fly

3x10

Supinated Barbell Front Raise

3x10

-2x30# DB on the first two movements, 40# barbell 

E.

Smith Machine Seated French Press

4x10

-2x10# weight on each side ... never done this movement, was a solid pump, kept it very light 

9/14/26

AM Workout (0500)

A.

5 Sets:
AMRAP 3:
10 Deadlift (275/195#)

15 Toes-to-Bar

Max Cals Echo Bike 

Rest 2 minutes 

-51, 39, 31, 29, 28 (178 total) ... woof this was tough ... all sets unbroken, but the bike really did a number on me. Great crossfit conditioning, happy to feel good and give this my all. 

B.

EMOM 16:

Odd: 12 GHD Sit-ups*

Even: 15 Wall-Balls (20/14#)*

*On the last minute of each movement, complete a max effort set 

-Result = 20 GHD sit-ups and 23 Wall-Balls 

PM Workout (1530)

Solid squat session this afternoon... was nice to go a little heavy. Overall felt strong, fun stuff sneaking this in. 

A.

Back Squat

6x3

DB Incline Rows

6x8/arm

-315#, 335#, 355#, 365#, 375#, 380# ... 80# Rows across 

B.

DB Lunges, Farmer's Carry

3 x 20 Steps 

Bench Adduction 

3x6

-Complete, 2x60# KB FC

C.

Rock Back Calf Raise 

3x12

Banded Anterior Tibialis 

3x30

-135# rock back, 1 orange band