We were planning on doing some barbell work all morning, but we got sidetracked hanging Charlotte’s pull-up bar. So, we ended up working out when the kids were in bed for naps, which meant no barbells. No worries – the latest Street Parking Vault workout (Nix) to do.

Feeling pretty good from yesterday. My triceps are the main pieces sore from the clean and jerks. Out in the garage at 1PM.


E2MOM for 20 minutes:

  • 200m Run
  • Max Burpees in remaining time

I went 19, 18, and then 8×15 reps for a total of 157. My original goal was 150 so I was happy with this! 200m runs took between 48 and 52 seconds.

Finished with:

4 sets of:

  • 8 DB Bench Press (2x50s)
  • 8 Push-ups

3 sets of:

  • 10 DB Bent Over Rows (2x50s)
  • 10 Lying Tricep Extensions (2x20s)


In the garage at 12:15pm to tackle the Street Parking workout for today. Feeling pretty good! I honestly thought I’d be more sore from all of the pull-ups yesterday.


For time, complete 20-18-16…2 reps for time of:

  • Dumbbell Step Up (50s to 24″)
  • 8 Lateral Burpee Over Dumbbells

The step-ups decreased by 2 each round. The burpees stayed consistent at 8, which was a blessing.

The rounds of 20/18/16/14 were absolutely brutal. I had to break them all except the 20 when I was fresh. I finished the burpees on the round of 16 around 6:45.

Powered through and finished at 18:11, but this one definitely stung!


4 rounds not for time:

  • 20 Alternating Shoulder Press (20# DBs)
  • 200m Farmer’s Carry (Single 20# DB switching hands)

Then, 3 rounds not for time:

  • 16 Renegade Rows
  • :30 Overhead Plate Hold (25#)

I was feeling pretty fried after the accessory work! Shoulders are definitely burning today.


Had my 33rd birthday today! Kicked it off with a 7AM workout in the garage. Graham watched while I moved through this longer AMRAP:

20:00 AMRAP:

  • 12 Bike Calories
  • 10 Kettlebell Swings, 53 lbs
  • 8 Burpees

Finished with 10 rounds on the nose. Each round took almost exactly 2:00. This was a great one to just turn your mind off and go because each exercise wasn’t overwhelming.


Well, I was responsible for programming this one. So, I wanted to be sure I gave it a go! It was as rough as I thought it would be.

Kids kept me up at night so I didn’t hit the 5 AM like I wanted. I was out in the garage around 8:30 AM to get after it.

E4MOM for 16 minutes:

  • 50 Double Unders
  • 15 DB Thrusters (35#)
  • 12 Burpee Over DB

I scaled the weight down on the dumbbells from 50s to 35s so I could go faster. First three rounds were quick but I definitely slow down on the final round. Round times were 1:35, 1:36, 1:42, 2:06.


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!


Feeling really good today after a rest day yesterday. We released the new mask policy at CFU starting Monday, but I decided to wear my mask the entire time today just to see what it would feel like.


  • Double Under
  • Sit-up
  • Push-up
  • Pull-up
  • Burpee

We rested a minute between tabatas. Score was the lowest rep count for each exercise. Mine was 30/12/10/10/5 for a total of 67.


Out in the garage to work out with Charlotte today around 11:45AM while Grandpa watched Graham. I ended up riding the Echo Bike for an easy 20:00 yesterday, which I thought would handle any leg soreness, but my left hamstring was still pretty sore from all the deadlifts on Wednesday. We warmed up pretty extensively and then hit this one.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:

  • Overhead Squats (115#)
  • Bar-Facing Burpee

To my surprise, I ended up going unbroken on all the overhead squats without much trouble. Finished in 11:01. I really enjoyed this one. We’ll probably program something similar in the upcoming months at CFU when looking for something overhead + below parallel at a lighter load.

Finished with some BTWB handstand walking accessory:

  1. 3×30 on/30 off Hollow Hold
  2. 3×12 Box Weight Shifts (video below)
  3. 1×15 Wall Kick Ups
  4. 3x30ft Straight Leg Bear Crawls