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February 2026

2026-02-16

Strength 4 sets 8 reps each RDL sumo squats split lunge per leg 30 second plank WOD 12 minute ladder 2 – 4 – 6 – 8 – 10 – 12… kb swings ring rows / push-ups double unders / box jumps Total: 14 + 16kb and 8 box jumps …

2026-02-12

Warm-up 2.0 mile walk w/ Kat Time: 34:43 (17:21 average pace per mile, 244 calories, 85 bpm) Strength 4 x 5 push press (95#) WOD 15 min AMRAP 10 cal echo bike 10 push-ups 8 db step ups on 20″ box Total: 6 rounds + 10 push-ups (25# db each …

2026-02-11

Warm-up 5×5 front squats (95/85) between each round: 100m farmer carry (30/25) 10 lateral lunges 20 double unders WOD 6 rounds 250m row / .35m echo bike 12 db thrusters 1 min rest Time: 16:37 (25# db each arm, alt row and bike)

2026-02-09

2.23 mile walk w/ Kat Time: 38:30 (17:13 average pace per mile, 267 calories, 87 bpm) WOD 50 wall balls (20/14) 40 kb swings (53/35) 30 box jumps (24″/20″) 20 push-ups 10 devil’s press (30/20) Time: 9:18 (broken into 5 sets)