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.


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


Feeling good after a rest day yesterday. Headed into the 11:30. This looked easier on paper.

21 min EMOM:

  • 15 Cal Bike
  • 12 V-Ups
  • 10 Strict Pull-ups

I was hoping to make all the rounds but the wheels came off in round 5. Scaled rounds 5, 6, and 7 to 12 cals and tuck ups. I did manage to get all 12 pull-ups each round. This was a good one!


Headed into the 11:30AM class because Charlotte was working from home and able to watch the baby. My legs are feeling a bit sore after yesterday’s pistol accessory work.

3×4 min AMRAPs with 2:00 rest between:

  • 8 Cal Bike
  • 8 Hang Power Snatch (95#)
  • 8 Burpee Over Bar

Result: 7+4

This was a “continue where you left off” kind of AMRAP so we ended with a running total. My individual rounds though were 2+20, 2+5, and 2+3.

Overall, I felt good throughout. I tried to keep a moderate pace on the bike so I wouldn’t burn out. The snatches were all unbroken. I maintained a very fast pace on the burpees for the first 5ish rounds but slowed down towards the end where I would take a quick breath before hopping over the bar each time. The bar definitely started to feel heavy towards the end!


After taking both kids to Starbucks so Charlotte could workout, she took over the kids so I was solo around 9am to lift.

To prep for the workout, I worked up in some push jerks.

4 min EMOM: 3 Push Jerks

  • 95#
  • 115#
  • 135#
  • 155#

Then, I hit the workout for the day.

18 min AMRAP:

  • 12 Cal Bike
  • 9 Push Jerks (135)
  • 12 PVC Sit-ups

Result: 5+12

Did all the push jerks in sets of 5/4.