Today’s programmed workout was a Box Jump Over/Assault Bike sprint that I tested last week. So, instead, I did a variation on yesterday’s gymnastics.

15-12-9-6-3 reps for time of:

  • HSPU
  • Ring Row
  • Pistol
  • T2B

Did the whole thing barefoot so I wouldn’t put a hole in the wall. Surprisingly, the HSPU felt great. Did 5/5/5 for the first set and 6/6 for the set of 12. Rounds 6 and 3 were unbroken. Pistols felt awesome too.

Time: 16:03

Enjoyed this one! Finished with:

50 Cal Echo Bike for time

Only other time I did this was 2:10. I was 2:22 today. Not too far off.


Since yesterday was such a frustrating experience, Charlotte let me sneak out into the garage at 6AM to get a workout in while she watched Graham and Quinn slept.

3 rounds for time:

  • 200m Weighted Run (45#)
  • 20 Overhead Walking Lunges (45#)
  • 5 Bar Muscle-ups
  • 200m Run
  • 30 Squats
  • 10 Pull-ups

Time: 16:13

First time feeling comfortable knocking out bar muscle-ups on my rig at home. Success! Everything was unbroken, and I PRd from last time.


Rather frustrating day today with Graham. We transitioned him out of the swaddle, which means he’s not napping well. Ultimately, as soon as I finished my warm-up today, the baby was awake, which made for a frustrating workout experience.

Part 1

E2MOM for 10 minutes, complete the following complex:

  • 2 Snatch Grip Deadlifts
  • 2 Hang Power Snatch
  • 2 Overhead Squat

I worked up 65, 95, 115, 115, 115. Felt meh, but this was largely because I was frustrated with Graham.

Part 2

9 min AMRAP:

  • 3, 6, 9, 12… Hang Power Snatch (95/65)

25 Double Unders After Each Set

I had tested a variation of this workout last Monday. We scaled it from 12 down to 9 minutes. This time around, I was 7 reps into the round of 21.


Went into the garage with Charlotte, and I tested a workout that’s coming up for next week.

7x 1 minute rounds with 3 minutes rest between each:

  • 14 Box Jump Overs
  • Max Assault Bike Cals in remaining time

I finished each round of box jump overs in roughly 28 seconds. I was pedaling when the timer hit 30 seconds. I didn’t record my score, but this was a sufficiently difficult workout.

Finished with 5 rounds not for time of:

  • 30 Double Unders
  • 15 KB Swings
  • 9 PVC Sit-ups


Labor Day! I showed up to the 5am, and I was the only one. Instead of making Ryan coach me through the regular class, I modified to the following.

For time:

  • 30 Muscle-ups

These felt terrible. After an opening set of 5, I was 3s, 2s, and 1s the rest of the way. Finished in 7:58, which is very far off my PR and disappointing. Oh well!

After that, I tested out the following, which is a variation on “Thresher Shark”, which I found through James Hobart.

12 min AMRAP:

  • 3, 6, 9, etc reps Hang Power Snatch (95#)

25 Double Unders after each set

I finished the round of 21 just before time expired. This one was a bit too long, and I was losing the intensity. If we program it, we’ll shorten.