Every 2:00 for 8:00, perform:

2 Push Press + 2 Push Jerk

I worked up 135, 145, 155, and 165 today. I was aiming for 155 coming in so I was happy to hit 165. Felt good! Could’ve probably hit 175 if I really pushed it.


5×3:00 AMRAPs with 1:30 rest between:

  • 4 Clean and Jerk (135)
  • 8 Pull-up
  • 12 Box Jump

Continue AMRAP each time.

I made it a total of 10+14 today. The box jumps were the main problem! Not difficult – just got me breathing. Pull-ups were unbroken the entire time.


Fran – what a way to kick off the New Year! Pat Sherwood, you are not a nice man.

Truth be told, I was looking forward to this one, and I felt good going in. My strategy was to take 3-5 deep breaths between each section of thrusters and pull-ups.

21-15-9 reps for time of:

  • Thruster (95#)
  • Pull-ups

Finished in 3:50. Ultimately, I rested too long in between exercises. All of the thrusters were unbroken. The only time I broke was 10/5 on the set of 15 pull-ups. Next time, I should skip the breath thing and just go for it. I could get sub-3:30. I swear.

For some accessory work, I did a 10-min alternating EMOM:

  • Min 1: 2 L-Sit Strict Muscle-ups (Low Rings)
  • Min 2: 2 Strict Handstand Push-ups

The muscle-ups felt great today! Shot a video. This is the first time I got the hang of these from the low ring position.


Up early with the kids today, but Charlotte watched them while I worked out around 8am. Warmed up and got ready to attack Cindy. I wasn’t feeling 100% but this went surprisingly well.


20 min AMRAP:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Unlike previous times, I didn’t keep track of my rounds throughout. I just kept making tallies and tried to keep moving steadily. I know my first round was :40 or so. Stayed unbroken on the push-ups through maybe round 9 or 10. Kept it at 6/4 for remaining rounds.

Finished 25+15, which is a massive Pr. Very happy about that!


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.


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!


Well, Graham decided he wasn’t going to nap so he joined me in the garage for this one.

Every 3:00 for 15:00:

  • 10 Back Squats (185#)
  • 100m Sprint

I finished the squats around :30-:35 seconds each round. Then, I was done with the Sprint by 1:00-1:05. Overall, felt manageable. I probably would’ve done 205# maybe, but this definitely hit the desired sprint stimulus.

Finished off with this:

EMOM for 10 min alternating between:

  • 10 Strict Pull-ups
  • 10 Strict Ring Dips

Had to break up the last 3 rounds of each movement. Got tough!

Photo of the setup


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.


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!