Hopped into the Saturday class! Partner workout, but I ended up going solo due to lack of partner.

4 rounds for time:

  • 10 Deadlifts (275# – Double overhand grip, no hook grip)
  • 20 T2B
  • 30 Cal Assault Bike

Time: 22:48 Rx

This one was grippy to say the least! Those deadlifts…phew they were tough. The weight wasn’t challenging other than the grip! Double overhand was super tough.


32 today and it feels great! Still pretty sore from Barbara, but I headed in for the 8AM class.


Power Snatch* – 3-3-3

Worked up to some moderately heavy touch-n-go snatches. I worked up 95, 115, 135, which were the three weights I was planning to use during the workout.


15 minute AMRAP:

  • 3/2/1 Power Snatch
  • 10/8 Cal Bike
  • 20 Unbroken Double Unders

Min 0-5: 3 reps at 95#

Min 5-10: 2 reps at 115#

Min 11-15: 1 rep at 135#

Finished a total of 8+22.


Since we had Quinn, Char and I headed to the gym early so he could run around while we did the workout. He mostly stayed out of the way. Success! After a warm-up, we did this Cindy-esque rep scheme.

20 min AMRAP:

  • 5 Strict Pull-ups
  • 10 Hand-release Push-ups
  • 15 Assault Bike Cals

My first few rounds were unbroken on the push-ups and took roughly 1:50. For the last 6-ish sets, I broke the push-ups 7/3. The pull-ups were unbroken the entire time. Ended with 9+12.


Dropped into the 5AM class to get the workout out of the way because I have a vet appointment with Tucker this afternoon. My back is pretty tight from all of those deadlifts yesterday. Thankfully, today’s DB snatches were from the hang, not from the ground.

3 rounds for time:

  • 35 Cal Assault Bike
  • 40 Alt DB Hang Snatch (50#)

*Rest 2 minutes between each round.

I knew the 35 cal on the bike was going to be the tough part of this workout for me. I tried to keep the watts between 400-500 the entire time, but the last round, I definitely slipped into the 300s. For the first round, the bike took me 1:45 or so. In the last round, it was 2:30. DB snatches were 26/14 each round switching midair.

My times for each round were 4:19, 4:46, 5:11.


Thankfully, the snow tailed off this morning. It’s just bitterly cold, but no more snow coming down. I woke up at 4:45AM and got some work in before hitting the 8AM class with Charlotte since she had a late start. After warming up, we got into the following metcon.

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

  • Squat Snatch (95#)
  • Strict Pull-up

Time: 15:20 Rx

The pyramid rep scheme was pretty difficult. I went 7-5, 5-4, 6, 3 for the first sets. Then, on the way back up, I went 3, 6, 5-4, 4-4-4. I just couldn’t get my last set of 12 into 7-5. The strict pull-ups were all in sets of 3 or 4.

Then, we did a finisher as partners:

  • 125 Assault Bike Calories with a partner

I partnered with Daniel, and we knocked it out in 7:20 rotating ever 10 calories.


Had a meeting with Spence, Zach, and Karly at 9AM so I dropped into the 8AM. Feeling pretty recovered today after the day off on Sunday and the lighter workout yesterday.

24 min EMOM:

  • 2 Front Squats (#205)
  • 12 Cal Assault Bike
  • 2 Rope Climbs
  • 45 sec Plank Hold

I initially started with an L-Sit hold on parallettes in place of the plank hold, but my abs were still pretty sore from the GHDs so I switched to plank hold. Everything else was really pretty manageable.