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February 2026

2026-02-26

Warm-up 3 min echo bike banded pull aparts tricep pull downs pass throughs good mornings walkout pushups Strength 5 x 3 @ 90% Bench press (135, 155 all the rest) 30 sec plank between rounds WOD 50 step ups 40 push-ups 30 db alt snatch (40#) 20 burpees 10 strict …

2026-02-24

Warm-up 1000m row stretch good mornings squat stretch Strength 5 x 3 back squats (70% max) 135, 165, 165, 165, 165 30 sec plank and 10 RDL (44#) between each set WOD 12 min EMOM 1 – 12 cal echo bike 2 – 10 wall balls 3 – 12 GHD …

2026-02-23

3.28 mile walk w/ Kat Time: 57:54 (17:39 average pace per mile, 434 calories, 94 bpm) 40 curls per arm (20#) 50 push-ups

2026-02-21

WOD “Deck of Cards” w/ Kat ♦️- air squats ♠️ – deadlifts (165/125) ♥️ – push-ups / mtn. climbers (J/K) ♣️ – hang power cleans (75/55) J – 10 tire flips w/ partner (5 each) Q – 10 sledge hammer strikes K – 25 sit-ups A – 100m run Time: …