Traps and shoulders are feeling pretty beat up today from hauling those dumbbells up and down the box yesterday! Legs surprisingly feel fine though. I honestly thought that would be the worst part.

In the garage at 11AM to hit today’s Street Parking workout.

Every 5:00 for 25:00 (5 rounds):

  • 200m Run
  • 12 Ring Rows (Feet elevated on 24″ box)
  • 12 Back Squats at 135# (Bar comes from the floor)
  • 200m Run

Set times were 2:44, 2:51, 2:59, 3:09, and 3:12. Back Squats were all unbroken and honestly not too bad. Ring rows were mostly broken 7/5. They were definitely challenging during the last round (7/4/1)!


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.


Feeling pretty sore today from the pull-ups and deadlifts yesterday! I can definitely tell I haven’t done that much volume in awhile.

We headed into the gym around 9:45AM. Charlotte hung out while I knocked out the workout that was scheduled for yesterday.


On a 12:00 clock, build to a 5 rep max strict press.

I haven’t done strict barbell pressing in awhile. I built up cautiously like this:

  • 45×5
  • 65×5
  • 75×5
  • 85×5
  • 95×3
  • 105×3
  • 115×5
  • 120×5

120# felt pretty good actually. That might be relatively close to a 5-rep max PR for me.


15 min AMRAP:

  • 500m Row
  • 40 T2B
  • 30 Ring Row
  • 20 Push-ups
  • 10 Push Press (95#)

I kept the row between 1:50 and 1:55 on the first row. Then, around 1:58 on the second row. 40 T2B was probably a bit much after all the grip stuff yesterday. I ended up ripping a blood blister from yesterday during my second round. The ring rows were very tough given how torched my lats are. Finished with 1+71 in the 15:00 cap. Then, finished the round for fun.


Brought all of the equipment out front to knock out a workout outside since it was gorgeous outside today.


Every 1:00 for 8:00:

  • 6 DB Power Clean (2×50#)
  • 4 DB Front Squat (2×50#)

This wasn’t easy! It definitely had be breathing and served as a good warm-up for all of the sandbag cleans in the metcon.


4 rounds for time:

  • 100m Run
  • 3 Sandbag Over Shoulder (150# Rogue Bag)
  • 7 TRX Rows

Rest 2 minutes. Repeat!

My times were 7:51 and 9:35. That sandbag ate me for lunch towards the end!