December 17, 2025
/Partner chipper with Trey — 50 devil press, 100 burpees, 200 air squats, 3000m row. Light lifting day working through a back injury. Movement is medicine.
December 5, 2025
/16-minute EMOM barbell complex — 5 deadlifts, 5 hang cleans, 5 thrusters, 5 S2OH, 5 bar facing burpees at 95 lbs. All 8 rounds completed.
December 3, 2025
/Triple threat day — snatch and front squat work, Annie in 6:34, then a 6-minute AMRAP burner for 174 reps.
December 2, 2025
/Dumbbell grinder day — 3 rounds of 200m runs, push-ups, thrusters, squats, deadlifts, sit-ups, and snatches at 50 lbs. Finished with 50 dips in 1:02.
December 1, 2025
/Plate complex day with Builder and Chad — 10-1 ladder of ground-to-overhead, plate push-ups, plate squats, and burpee-to-plates. Builder 9:25, Chad 10:05.
November 28, 2025
/60-minute EMOM — ski erg, DB press, bike, burpees, row, pull-ups. 10 cals or reps every minute for a full hour. Thanksgiving burn
Read MoreNovember 18, 2025
/Partnered up with Builder for Team America — 100 KB swings, 100 burpees, 60 toes-to-bar, 10 snatches at 135, and 100 wall balls. 14:05.
Read MoreThursday Sept 25, 2025
/Partner workout with 6 RFT of weighted sit-ups, deadlifts, and Air Bike calories. Notes include partner mirroring with Chad and Rusty and pacing strategy. Rx’d intensity.
Read MoreFriday Sept 5, 2025
/Friday WOD highlights: lifting first with Back Squats, Snatch Balances, Snatches, and Snatch Pulls. Partner chipper with Builder: Rows, Wall Balls, Air Bike Calories, Box Jumps, and Burpee Pull-ups. Full notes on pacing and strategy included. Rx’d and timed.
Read MoreThursday Sept 4, 2025
/10 rounds partner AMRAP plus heavy lifting. Partner alternation, pacing strategy, and volume training for strength and endurance.
Read MoreWednesday September 3, 2025
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Partner-based interval workout with strategic alternation, short sprints, and heavy lifts for endurance and power.
Read MoreTuesday September 2, 2025
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Partner AMRAP combined with a heavy barbell complex to challenge endurance, coordination, and explosive strength.
Read MoreSept 1, 2025
/Full-body barbell complex paired with a high-rep partner WOD emphasizing power, endurance, and technique.
Read MoreTuesday August 26, 2025
/High-intensity chipper paired with heavy lifting for full-body strength, endurance, and conditioning.
Read MoreMonday August 25, 2025
/Full-body strength and conditioning session with barbell lifts and a rowing/push jerk ladder, emphasizing power, endurance, and stamina
Read MoreFriday August 22, 2025
/High-intensity Tabata circuit emphasizing full-body strength, cardiovascular endurance, and core stability
Read MoreThursday August 21, 2025
/Partner WOD with rowing buy-in/cash-out and 100-rep functional circuit. Focused on endurance, explosive power, and partner coordination
Read MoreWednesday August 20, 2025
/25-minute dumbbell EMOM session combining thrusters, curls, snatches, sit-ups, and flys for full-body strength and conditioning
Read MoreTuesday August 19, 2025
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Solo deck-of-cards workout with a 30 lb vest. Focused on full-body endurance, strength, and pacing
Read MoreMonday, August 18, 2025
/Garage-based strength and conditioning session with heavy deadlifts, burpee box jump overs, pull-ups, and double unders. Focused on strength, skill, and high-intensity endurance.
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