Headed into the 11AM class. Feeling pretty good after the rest day yesterday!


4×6 Floor Press

I built up 95, 115, and 135. First working set was 155 before doing the final three working sets at 165.


12-min EMOM:

  • Min 1: 15 DB Hang Power Clean (50#)
  • Min 2: Strict Pull-up
  • Min 3: 12 DB Front Rack Reverse Lunges (50#)

Min 2 was designed to be kipping pull-up, but I was on a standalone squat rack so I opted for strict pull-ups instead. My sets were 15, 12, 10, 8. The grip and bicep fatigue from the other exercises really started to add up!


I swapped the NCX workouts for Tuesday and Thursday this week. Knocked out Tuesday’s workout today in the garage around 9AM.


Floor Press—3×10 (Building)

I built from 95 to 115, 135, and 145 for my working sets.


15:00 AMRAP:

  • 25 Dumbbell Floor Press, 35 lbs
  • 25 Lunges
  • 25 Hand Release Push-ups
  • 25 Tuck-ups

Result: 2+72


Headed outside with Charlotte and Quinn today. Quinn watched some Magic School Bus while Charlotte and I got to work. Started with the metcon.

9 min AMRAP:

  • 100m Run
  • 10 DB Swings (50#)
  • 10 DB Bent Over Row (2×50#)

At 9 minutes, I had completed 6+11. However, Charlotte was going longer so I just kept going and completed 8 rounds until Quinn had lost his cool. I subbed the DB Swing for what was supposed to be a double DB snatch. My thumbs are pretty beat up from all the snatching on Friday so I decided to go DB swings. Still an effective workout!

Then, while Charlotte made Quinn lunch, I did the strength portion.

10-12-14-16 reps of:

  • DB Floor Press (2×50#)

*10 burpees after each set

I didn’t time this one, but I did do all of the floor press unbroken, which was harder than expected. My triceps were burning good!



12 min EMOM:

  • Min 1 – 10 DB Floor Press (50#)
  • Min 2 – 10 Diamond Push-ups
  • Min 3 – :30 Wall Walk Hold/ HS Hold

I couldn’t finish all of the handstand holds! Only made it :20 on the last round.


6 min AMRAP:

  • Max DB Bench Press (or Floor Press)

*Each break complete 7 Burpees.

2:00 Rest.

6 min AMRAP:

  • 100m Run
  • 10 Alt DB Snatch

For the first AMRAP, I hit 30 total presses across 4 sets. Holy wow my shoulders were burning! For the second AMRAP, I did 5+50m of running.