Currently browsing

January 2026

2026-01-30

Warm-Up (10 min) • 3 rounds: • 10 PVC pass-throughs or banded shoulder openers • 10 air squats • 5 push-ups • 10 KB swings (light) • 10 jumping jacks • Then 2:00 on Rogue Echo Bike at moderate pace Strength Strength – Tempo Front Squat • 4 sets of …

2026-01-28

3.12 mile walk w/ 20# weight vest Time: 57:23 (18:23 average pace per mile, 455 calories, 105 bpm) 50 push-ups

2026-01-25

WOD 20 min AMRAP 200m run 5 pull-ups 10 push-ups 15 squats Total: 7 rounds + 200m run (completed 8th round after time expired)

2026-01-22

Warm-up 10 cal Echo Bike 10 KB deadlifts (light) 10 banded pull-aparts 10 air squats 5 inchworms + push-up Strength Barbell Back Squat: 4 sets of 5 @ moderate weight (build across sets, stop before grind) Strict Press: 3 sets of 5 @ moderate weight Total: back squat: 135, 155, …