Accessory Wipeout


  • 3:00 SkiErg (656m)


5 Rounds each (do entire round, while partner does holds)

  • 8 Burpee Box Get Overs (48/38″) / 1:00 Bottom Squat Hold
  • 15/10 cal Row / 35s Glute Bridge Hold
  • 30 Plyo Lunges / 40s Plank

Brandi went first, so I was in the hold first. Took us 27:13.


4 Sets

  • 120/120′ Suitcase Carry (70# KB)
  • 8 Evil Wheels
  • 12 Double DB Skull Crushers (30# DBs)

I had energy until this accessory work, which kind of wiped me out!

Clean Triples

My ass is still sore and my shoulder is shitty. Out in the garage at 10am.


  • Crossover Symmetry Activation
  • 3:00 SkiErg (647m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3:00 Wrist Warm-up
  • Power Cleans
    • 5×45
    • 5×95
    • 3×115
    • 3×135


10:00 EMOM

  • 3 Power Cleans

I increased the weight after every two sets, going 155-175-195-215-225. I did them touch-n-go through 195 and then singles. That jump to 215 got real!


5 Sets

  • 3 Kick-ups

I’m still working on the head placement. I also focused on not reaching for the wall with my lead foot, since the wall won’t be there if I want to hold a real freestanding handstand.


40:00 AMRAP

  • 10 Deadlifts (95/65#)
  • 10 Power Cleans (95/65#)
  • 20 DB Sit-ups (30/20#)
  • 20/20s Weighted Side Plank (30/20#)
  • 10 Burpee Pull-ups
  • 160′ Suitcase Carry (70#)

Haven’t done something long like this in weeks, at least. I liked it and glad we decreased the weight from the originally planned 115/80. Even round but the last I did the 10 deadlifts right in to 2 cleans without dropping the bar and then 2×4 cleans. At the end I did 10+4 and 6, which I really could have done every round. Got through 7+20.

Beautiful Weather

Another beautiful day out. Went to the park at noon. Most likely the last park workout of 2020.


  • 10 Kip Swings
  • 10 Air Squats
  • 10/10 Lunge Pulses
  • Shoulder Stretching


5-5-5-4-4-4-3-3-3-2-2-2-1-1-1 (each, IGYG rounds)

  • Muscle-ups / Ring Pull-ups
  • Sandbag Cleans (100/65#)

Didn’t even run a timer today.

Midline / Accessory

4 Sets

  • 50/50m Single Arm OH Walk (50#)
  • 50/50m Suitcase Carry (50#)
  • 20 Overhead Crunches (50#)
  • 15/15 Side Plank Pulses

Two Short of All Unbroken

My hips and low back were a tight yesterday but overall felt good and I walked 18 holes of golf. Almost every morning, as I lay in bed and then when drinking my coffee, my hands ache. It has to be from the handstand program because I don’t remember this ever happening each day like this. Goes to show how much of handstand balancing is in your hands. We went to the park at 4pm.


  • 400m Run
  • 10 Kip Swings
  • 20 PVC Passes


E2M – 7 Sets

  • 8 Muscle-ups

I was worried this was going to be too aggressive and kept debating what the workout should be. I’ve done eight E4M for five rounds alternating with other movements. I did 11 E3M for five rounds with the first two rounds unbroken. I wanted something I was afraid of.

I felt good through four rounds and started to feel it hitting me during round five. In round six I had to squeeze out the last two dips. In the final round I had to work for the dips in reps 5-6, I swung, and knew I wasn’t getting over the rings. I took a short break and did a single, rested 20 some seconds while Brandi did her pull-ups, and did my final single. Pretty pumped I got through six sets unbroken. At the end of December my max set was 9! I guess today would have been 50 reps in about 12:08, so I’ll note that as a benchmark. If I were to do a real test of 50 I’d start by trying five EMOM, which would be a time of around 9:20.

I think this video is some of the reps in round three.


30:00 AMRAP

  • 80/80m Hill Run
  • 7/7 Single DB Hang C&J (50#)
  • 15 OH Crunches (50#)
  • 20 Air Squats
  • 30 Mountain Climbers
  • 80/80m Hill Suitcase Carry (50#)
  • 7/7 Single DB Hang C&J (50#)
  • 15 OH Crunches (50#)
  • 20 Air Squats
  • 30 Mountain Climbers

My hips were not having it on the first run up the hill. I went at my pace and started to feel better for the final third of the workout. Got through the list three full times and all the way through the second set of crunches, so air squats and mountain climbers shy of finishing four rounds (or eight depending on how you look at it).

Recovery Will Be Fun

While working out yesterday we decided not to go to the track after feeling beat up from Friday. Good call, because I woke up sore! In the garage at 10am for a “recovery” type workout.


  • 20 PVC Passes
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 Goblet Squats (53#)


40:00 EMOM

  • 25/25m Suitcase Carry (70# KB)
  • 12 Burpees
  • 10 HSPU
  • 40s Jump Rope / Lateral Hops
  • 12 Goblet Squats (53# KB)

Was happy to get every set of handstand push-ups done unbroken. Alternated between the jump rope and lateral hops each round. Worked up quite a sweat with the humidity from overnight rain.


3 Rounds

  • 12/12 Partner Banded Rotations (blue)
  • 12/12 DB Side Plank Bounces (35#)
  • 12 OH Crunches (50# DBs, 2s pause)
  • 12 Jack Knives (20# DB + 5# ankle weights)

We hadn’t used the ankle weights in awhile. Adding a weight to the side plank bounces is tough!

Heavy Plyos

The last two nights I was in the garage until after 10pm to finish reorganizing the gym and I’m mostly done with the Gympac. Need to tweak a few things. I was off work today and walked 18 holes of golf in the morning. Worked out at 4pm.


  • 5:00 BikeErg (2,400m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Plyo Lunges
  • 10 Air Squats
  • 10 Plyo Lunges (35# DBs)

Leg Burn

5 Rounds (I Go, You Go)

  • 10 Weighted Plyo Lunges (50# DBs)
  • 10 Squat Jumps
  • 10 Air Squats

Why not try some heavy plyos? 🙂 Brandi used 15 pound dumbbells and we finished in 6:34. Legs really started to feel it in the third round, which I predicted. The air squats were surprising difficult after the other 20 reps. Really good leg burn.


4 Sets

  • 24 Russian Twists (5# ankle weights)
  • 12 Leg Lifts (5# ankle weights)
  • 12 Seated Leg Tucks (5# ankle weights)

This turned out well and I felt good.


30:00 AMRAP w/ Partner

  • 40 Single Arm DB Hang C&J (50/35#)
  • 20 Burpee Box Get Overs (48/38”)
  • 200m Suitcase Carry (70/50#)
  • 40 Ring Dips
  • 20/12 cal BikeErg

I went first and we split most things right down the middle. For two rounds I switched hands every five reps on the C&J, I went 10-10 in the third round, and I went 5-5 again at the end. We made quick work of changing the box height after my ten reps. I alternated hands every 25 meters on my 100 meter walk. We did swap every 10 reps for the rings dips because 20 would have sucked. I went 5-5 on most on my turns. Then the Bike was just 20 cals for me and 12 for Brandi. We finished 3+10.

Smashed It

No issues with my back through the night or today. Started working on a cable pulley system for the garage gym. Then worked out at 4pm.


  • Monster Walks


Support Your Local Box Fundraiser #2

  • 100-75-50 DU
  • 21-15-9 Burpees

Wanted to redo this to see if I could get close to or sub 5:00. Only missed one double under the entire workout in the 75 with three to go. Crushed it with a 4:33 to smash the 5:23 from last Saturday! I was not expecting anything like that.

36:00 EMOM

  • 150m Run
  • 25 Banded Pushups (red, 10-5-5-5)
  • 24 Lateral Box Step Overs (14”)
  • 25/25m Suitcase Carry (70#)
  • 40s HS Hold (freestanding practice)
  • 40s Plank

Nothing crazy, but solid work. The handstand holding was not very good, but I kept trying.


I went back to the Doctor today for the results of the MRI. I have mild disk bulges at L3-4, L4-5, and L5-S1. I also have a small piece of a disc fractured off on the left side under L5, which is where my pain always is.

Went to the gym at 4:30 and did some walking up and down the hallway to warm up. I also did a few air squats for the first time in two weeks. That was actually really scary.


10 Rounds

  • 6 cal Echo Bike
  • 3 Strict C2B Pull-ups
  • 12 Push-ups
  • 6 Knee Raises
  • 1:00 Rest

I was actually going to do 6 ring rows for the second movement, but I must have been caving my midline, because they first set didn’t feel very good. Quickly switched to the pull-ups for the remaining rounds. Finished in 19:45.


  • 3x 105/105’ Suitcase Carry (25#)
  • 3x 105/105’ Suitcase Carry (30#)

I was walking up and down the hall, which is 105 feet long and switching arms at each end. So I walked six lengths before taking a little rest and then going heavier.


The “Big 3” from Stuart McGill.

  • 6-4-2 Curl-up (10s hold)
  • 6-4-2 Side Planks (10s hold)
  • 6-4-2 Bird Dogs (10s hold)

More Unbroken This Time

Rested yesterday and did some demolition work in the basement. First time at the gym all week!


  • Dead Hang
  • Power Snatch
    • 5×45#
    • 5×75
    • 5×95
    • 5×115


5 Cycles

  • 4 Snatches (135#)
  • 4 Bar Muscle-ups
  • 3 Snatches
  • 3 Bar Muscle-ups
  • 2:00 Rest

I did the 4 snatches unbroken each round and singles for the set of 3. I was stringing together the muscle-ups in the first to rounds, but started to feel some pulling on one of my calluses so I switched to singles. My rounds were 1:17, 1:15, 1:53, 1:54, and 1:47.

Accessory – 2 Sets

  • MAX Strict HSPU
  • 200m Suitcase Carry (62#)

I fell off the wall after 11 and probable could have done at least 1 or 2 more. Got 11 the second attempt too. I switched hands at the halfway point on both carries.

Midline – 4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Today was my second time trying this and I did much better. Got through 2 sets unbroken and didn’t increase the rest at all. On the 3rd set I think I broke after 2 tuck-ups. In the 4th set I broke after 8 v-ups and after 5 tuck-ups as well as brought my knees in some on the hold.

Double Tabata

Don’t feel anything after yesterday’s workout.


  • Crossover Symmetry Activation
  • 3 Sets
    • 5 Burpees
    • 20 Mountain Climbers
    • 1:00 Bottom Squat Hold
  • 10 Shoulder Press (45#)
  • 5/5 Bulgarian Split Squats
  • 10 Shoulder Press (75#)
  • 5/5 Split Squats (75#)


E3M – 6 Sets

  • 12 Shoulder Press (95#)
  • 6/6 Bulgarian Split Squats (95#)

Yuck! Close to failure on the last 3 sets of shoulder press. Did the split squats with the bar on my back again. Glad we are done with this cycle!


  • 8 Rounds (Tabata)
    • 20s Air Squats
    • 10s Rest
  • 2:00 Rest
  • 8 Rounds (Tabata)
    • 20s Double Unders
    • 10s Rest

My goal was sets of 17 air squats and I managed, though had to speed up the last few on some rounds. 136 total squats. Thought the dubs were going to be horrible after the squats but I think it actually helped to relax my legs, which sounds kind of stupid to say. I only had one miss and it was to start round 2 or 3. Got 284 reps, just 2 shy of my 286 best. If I don’t have any misses and get an extra rep or two per round, that 300 might be possible. It’s hard to speed up dubs though because then you have a higher risk of missing.

8:00 AMRAP

  • 5 One-Arm Deadlifts Right
  • 50′ Suitcase Carry Right
  • 5 One-Arm Deadlifts Left
  • 50′ Suitcase Carry Left

Used a 70 pound kettlebell. We were outside and I have no idea how many rounds I did. Not speedy, but kept moving the entire time.

Went for a run before dinner. Hot out! Ran 2 miles in 16:17, which is 30 seconds faster than Saturday. Slowly speeding up. Started out way too fast or I think I would have been able to hold a better pace.

Will have time for ROMWOD yet later.