Twelve 12’s

Warm up: 10 min. of

10 V-ups

10 top of push-up shoulder retractions

10 strict knees to elbows

10 hanging shoulder retractions

WOD: 20 min. AMRAP

12 Kettlebell goblet squats 53#

12 Kipping pull-ups

12 sumo deadlift high-pull 91#

12 push-ups


5 complete rounds and 6 goblet squats.

246 total reps. 



Warm up: wrist mobility + shoulder mobility + ankle mobility PVC pass through

Workout 1: 6 sets

4-7 strict pull-ups

1 top of pull-up hold

Workout 2: 6 sets

5-7 toes or knees to bar

2-3 handstand push-ups

Workout 3: EMOTM 5 min.

5 kipping pull-ups

10 push-ups

Feeling: Glad I didn’t have to do 6 mins or more of workout 3. Felt good and feeling good. Gave me a nice pump feeling as well. Building calluses type of workout.

Just working out bro

3 sets of 10 lateral raises at 10 lbs
3 sets of 10 military presses at 35 lbs
3 sets of 10 dumbbell flys at 30 lbs
3 sets of 10 flat bench at 135 lbs (activate training mask for the duration of the session during the flat bench till I completed the workout)
3 sets of 10 curling bar at 40 lbs
3 sets of 10 dumbbell curls at 20 lbs
3 sets of 10 ez bar overhead extentions at 30 lbs
3 sets of 10 rope pull-down extentions at 30 lbs
3 sets of 10 squats at 135 lbs
3 sets of 10 calf raises

Just a regular gym workout. Feel great. Felt like a breeze to do too. Body feels good.

Jump, walk, push, pull, then lunge with me

Warm up: static stretch + ankle, wrist shoulder mobility excercises + squat practice

WOD: 5 Rounds for time

100 singles

2 Wall walk

12 Push-ups

12 Pull-ups

22 Lunges

Results: Completed in a time of 24:59. My goal was to complete this in less than 25 mins. I beat it by a second.

Feeling: When I hit the wall walks, push-up, and pull-ups portion of the workout that was tough. Well worth it when I finished. Felt accomplished.