My Gnolava

03/28/2026

Three rounds for time:Run 400 meters (Scaled 0.5 mi AirDyne1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (Scaled 15 reps)12 Pull-ups (Scaled 7

03/25/2026

https://www.youtube.com/watch?v=0XBTU1a67GI Five rounds, each for time of:20 Pull-ups (Scaled 4 reps)30 Push-ups (Scaled 6 reps)40 Sit-ups (Scaled 8 reps)50

01/02/2025

25 JJ15 min AMRAPSled Drag down5 pushupsSled Pull back5 KBS 1.5 pd

25 JJ15 min AMRAPSled Drag down5 pushupsSled Pull back5 KBS 1.5 pd

08/05/2024

As many round as possible in 20 minutes of:10 Walking lunge steps5 GHD Situps5 Hip extensions5 Muscle up progressions 6 rounds

As many round as possible in 20 minutes of:10 Walking lunge steps5 GHD Situps5 Hip extensions5 Muscle up progressions 6 rounds

07/29/2024

Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups22:32Walked a bit and ran a bit.

Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups22:32Walked a bit and ran a bit.

07/22/2024

For time:30 Box jump, 24 inch box30 Jumping pull-ups30 Kettlebell swings, 1 poodWalking Lunge, 30 steps30 Knees to elbows30 Push press, 45 pounds30 Back extensions30 Wall ball shots, 20 pound ball30 Burpees30 Double undersTime? Who knows...Back after my summer cold. This was awful. It took over an hour, but I took breaks and just pushed through.

For time:30 Box jump, 24 inch box30 Jumping pull-ups30 Kettlebell swings, 1 poodWalking Lunge, 30 steps30 Knees to elbows30 Push press, 45 pounds30 Back extensions30 Wall ball shots, 20 pound ball30 Burpees30 Double undersTime? Who knows...Back after my summer cold. This was awful. It took over an h...

06/29/2024

3 RFT 1mi AD10 KBS @1.5pd10 Thrusters @65 #10 Ring Rows28:40

3 RFT 1mi AD10 KBS @1.5pd10 Thrusters @65 #10 Ring Rows28:40

06/24/2024

I have progressed every day. Today I got a total of 3.39km. I feel less like I'm jogging and more like I'm running.

I have progressed every day. Today I got a total of 3.39km. I feel less like I'm jogging and more like I'm running.

06/12/2024

5x3 Deadlifts 225255275275275I took it kinda easy on this.

5x3 Deadlifts 225255275275275I took it kinda easy on this.

06/07/2024

5 RFT5 power cleans 95lbs10 Pushpresses 95 lbs13:10Subbed weight from 135 and reps from 7 and 15 as well as HSPU to PP.

5 RFT5 power cleans 95lbs10 Pushpresses 95 lbs13:10Subbed weight from 135 and reps from 7 and 15 as well as HSPU to PP.

05/27/2024

2mi AD Two minutes of each:Row35 pound kb thrusters20 pound Medicine ball cleansDouble-undersPull-ups I got 7:24 on the 2 mi ADRow 27 calThrusters 6Med ball cleans 10DU 20Pullups 10

2mi AD Two minutes of each:Row35 pound kb thrusters20 pound Medicine ball cleansDouble-undersPull-ups I got 7:24 on the 2 mi ADRow 27 calThrusters 6Med ball cleans 10DU 20Pullups 10