Strength - O Lifts

29 Aug 2025

Warm Up: 5x10 Trunk

Front Squat 5x5 75#
Press 5x5 75#
Power Clean 5x5 90#
Chin Up 5x3 reps

RomWod

Strength - Power Lifts

26 Aug 2025

Warm Up: 5x10 Trunk

Back Squat 1x3 45, 65; 5x5 105#
Bench 5x5 105#
Deadlift 5x5 115#
Chin Up 5x3 reps

RomWod

NYC - WWII Calisthenics

21 Aug 2025

High Jumper x8
Squat Thrusts x 8
Squat and Reach x 8
Tuck Up x16
Push Up x16
Sit Up + Leg Lift x8
Standing Side Bend x 8
Lying Trunk Twist x 8
Squat Switch Jump x 8
Standing Elbows to Knees x8
Run in Place x50
Eight Count Push Up x8
Mountain Climber x16
Bridge x16

Time: 12:44 minutes

NYC hotel - Russian Routine

20 Aug 2025

5x10 Trunk

WOD
5 rds
10x Push Ups
10x Squat Thrusts
10x Leg Lifts
10x Split Jumps

Time: 14:45

RomWod

NYC - La Sierra Calisthenics

19 Aug 2025

La Sierra Calisthenics – Strength And Endurance
20 Jumping Jacks
5 pushups
20 windmills (alternating toe touches)
5 pushups
10 Full Bends (toe touches)
5 pushups
50 half jumping jacks
5 pushups
50 split jumps
5 pushups
50 toe hops
5 pushups
10 squat thrusts (plank burpees)
40 mountain climbers
5 pushups

Agility drill:

5 sets of :

run in place 5-10 steps, rapid stop and drop to plank repeat 3x
then,
run in place, rapid stop and drop to seated face up plank, roll to plank 3x

Time: 11:00

RomWod

NYC hotel

18 Aug 2025

5x10 Trunk

WOD
1…10 reps of
Air Squats
Push Ups
Hollow Rocks

Time: 11:05

RomWod

Strength - O Lifts

15 Aug 2025

Warm Up: 5x10 Trunk

Front Squat 5x5 75#
Press 5x5 75#
Power Clean 5x5 90#
Chin Up 5x3 reps

RomWod

Squat Thrusts & Jumping Jacks

14 Aug 2025

5x10 Trunk

WOD
100 reps for time:
1x Squat Thrust & Jumping Jack
12 Paces

Time: 21:25

RomWod

Strength - Power Lifts

12 Aug 2025

Warm Up: 5x10 Trunk

Back Squat 1x3 45, 65; 5x5 105#
Bench 5x5 105#
Deadlift 5x5 115#
Chin Up 5x3 reps

RomWod

Hike (around yard)

11 Aug 2025

Hike (around yard)

Time: 41:06, 2.21 miles

RomWod

Hike (around yard)

9 Aug 2025

Hike (around yard)

Time: 39:17, 2.05 miles

RomWod

Strength - O Lifts

8 Aug 2025

Warm Up: 5x10 Trunk

Front Squat 5x5 70#
Press 5x5 70#
Power Clean 5x5 85#
Chin Up 5x3 reps

RomWod

Hike (around yard)

7 Aug 2025

Hike (around yard)

Time: 60:00, 2.08 miles
Pulled weeds on each lap

RomWod

Strength - Power Lifts

5 Aug 2025

Warm Up: 5x10 Trunk

Back Squat 1x3 45, 65; 5x5 95#
Bench 5x5 95#
Deadlift 5x5 105#
Chin Up 5x3 reps

RomWod

Hike

4 Aug 2025

Hike (Skillman), 47:37, 2.81 miles,
16:56 min/mile, no Pack

RomWod

Strength - O Lifts

1 Aug 2025

Warm Up: 5x10 Trunk

Front Squat 5x5 65#
Press 5x5 65#
Power Clean 5x5 80#
Chin Up 5x2 reps

RomWod