Currently browsing

June 2025

2025-06-18

Weightlifting Bench Press 12 @ 95 12 @ 105 12 @ 125 8 @ 145 Atomic sit-ups 12, 12, 12, 8 DB row 5 x 10 (35#) Skull Crushers 5 x 10 (35#) Time: 51:31

2025-06-17

4.12 mile walk with 20# weight vest w/ Kat Time: 1:09:53 (16:57 average pace per mile, 610 calories, 112 bpm)

2025-06-16

Warm-up 500m row stretching Strength Deadlifts 5 x 5 70% max (215#) Superset w/ inverted rows 5 x 10 Conditioning WOD 10 min EMOM 1: 8 kb swings (53#) and 8 lunges 2: 8 pull-ups or ring rows and 8 sit-ups Total: 215# for the deadlifts and 3 rounds of …

2025-06-15

WOD Created using ChatGPT 18-Minute AMRAP 6 Thrusters (95/65 lbs – scale up or down as needed) 8 Toes-to-Bar / GHD (or V-ups on the ab mat if modifying) 100m Run 8 KB Swings (53/35 lbs – American or Russian style) 6 Box Jump Overs (24/20”) Total: 5 rounds + …

2025-06-12

Warm-up 3 min on echo bike stretching Strength 3 rounds 20 russian twist w/ 25# db 20 dead bugs 10# db each arm 100m farmer carry 35# db each arm 15 sit-ups 20# db 20 plank pull-throughs 20# db Conditioning / WOD 5 min AMRAP 10 alt db snatches 30# …