Felt absolutely smoked today! Must be the six days in a row of working out finally catching up to me. Definitely going to take tomorrow off. For now, made it into the gym for the 4:30pm class.


500m Row
10 Passthroughs
10 Jefferson Curls
20 Ice Skaters
20 KB Swings
10 Broad Jumps
10 Kick Up To Handstand


Straight Leg Hip Distraction


5 min. Work
2 min. Rest
3 min. Work
1 min. Rest
2 min. Work


10 Sumo Deadlift to High Pull @ 95#
10 Hand Release Pushups
20 Lateral Jumps Over The Bar

Result: 8+16

I felt really good through the first 5 minutes. I finished 4 rounds + 2 push-ups which set me on pace for roughly ~9 total rounds. I ended up slowing down on the SDLHPs though. Instead of doing 10 straight. I was breaking them up into 5’s. Push-ups were into 5’s during the last two minutes. Jumps were straight through.


Crossover Asymmetry activation series

Also got into a ROMWOD this evening for the hips. Excited for an off day tomorrow!



5 minutes in lying overhead stretch with 7.5# on PVC

200m Skip
200m Run
25 Banded G.M.’s
10 Sampson Complex
Shoulder Circuit
10 Side Lunge
Push Up Pyramid
10 Sit ups


18 Min AMRAP

400m Run
10 Prison Cell Push Ups
10 Atomic Sit Ups (25/15)
10 Sumo Deadlift High Pull (75/55)

Result: 3 rounds + 400m run

Push-ups crushed me. Definitely need to work those in more.


5×1 Slow Negative Handstand Push-up