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July 2025

2025-07-10

Warm-up .7 mile echo bike WOD 3 rounds 10 deadlifts (185#) 12 db thrusters (30#) 14 step ups (24”) Time: 10:00

2025-07-09

3.35 mile walk w/ 20# weight vestTime: 59:14 (17:40 average pace per mile, 479 calories, 103 bpm)

2025-07-08

Warm-up 2 min echo bike 10 kong squats 10 pass throughs 10 perfect stretch 5 walkout to push-up 10 jump squats Strength 4 x 5 back squats (135, 185, 205, 205) 3 x 12 per leg lunges w/ 20# db each arm 2 x wall sit for max time (22 …

2025-07-07

3.11 mile walk w/ Kat with 20# weight vest Time: 56:48 (18:14 average pace per mile, 401 calories, 92 bpm)

2025-07-06

2.07 mile walk w/ Kat Time: 35:12 (16:58 average pace per mile, 276 calories, 89 bpm) Strength 4 x 5 bench press (115, 115, 135, 155) 3 x 10 db strict press (30) 3 x 30 push-up hold (bottom position) WOD 3 rounds 10 hr push-ups 15 kb swings 200m …

2025-07-04

WOD “Deck of Cards” w/ Kat ♦️– kb swings (53/35) ♠️ – ball slams (20/15) ♥️ – push-ups ♣️ – weighted step-ups (20/15) J – 25 sit-ups Q – 100m farmer carry (44/30) K – 25 double unders A – 30 second plank Time: 37:16

2025-07-02

Warm-up .7 mile echo bike 10 air squats 10 push-ups 10 kb swings WOD 16 min EMOM 1: 12 wall balls 2: 10 kb swings and 5 box jumps (44#) 3: 8 cal echo bike 4: 8 db push press and 4 burpees (35# db each arm) Total: 4 rounds

2025-07-01

5.0 mile walk (3.5 miles with Kat, 1.5 miles with 20# weight vest) Time: 1:22:53 (16:34 average pace per mile, 662 calories, 98 bpm)