Thursday 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.
Read MoreMonday - Wednesday August 13, 2025
/This week took an unexpected turn when I missed a couple of meals traveling and realized I was closing in on a 48-hour fast. The results shocked me—12 pounds gone, knee inflammation disappeared, mobility improved, and energy stayed high until the evening. Here’s what I learned, why I’m getting back on my nutrition plan, and my goal moving forward.
Read MoreFriday August 8, 2025
/Olympic lifting, row/burpee grinder, and 200-rep core finisher. Full-body training day in the garage gym.
Read MoreThursday August 7, 2025
/Olympic lifting, row/burpee grinder, and 200-rep core finisher. Full-body training day in the garage gym.
Read MoreWednesday July 5, 2025
/15 minutes of erg work then 5 hard rounds of snatches, push-ups, and C2Bs. Tom finished Rx’d in 21:20, despite mid-workout bathroom drama.
Read MoreTuesday, August 5, 2025
/Lift-heavy Tuesday with Steen. Deadlifts, EMOM pull-ups, rope climbs, and a brutal buddy strap partner finisher.
Read MoreMonday August 4, 2025
/Squat volume stayed strong while the 1-mile run revealed some rust. A spicy thruster/DUBS workout closed the session with intensity.
Read MoreFriday August 1, 2025
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Heavy barbell work led into a mentally tough Nate AMRAP. Wrist discomfort and fatigue impacted performance.
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