2025-11-25

Strength 3 x 12 reverse fly alt front raise tri extension hammer to reg curl alt row alt strict press mixed weights from 15# – 25# db WOD 15 min AMRAP 10 deadlifts (155#) 50ft farmer carry (44# kb each arm) 15 ab mat sit-ups 5 over the bar burpees …

2025-11-23

Warm up Wash and vacuum car Strength Dry car and put stuff away WOD Tabata K2E / GHD push-ups kb swings / db push press (25#) squats Total: alternate K2E and GHD: 6, 8, 6, 8, 6, 8, 6, 4 | push-ups: 8, 8, 8, 8, 7, 7, 7, 7 …

2025-11-21

Warm-up 500m row stretching Strength 6x 6 kb row (44/35) 6 kb deadlift 6 kb goblet squats 6 kb overhead march (per leg) 1 min rest Time: 8:39 WOD 10 min EMOM odd: 10 power cleans (95/65) even: 10 box jumps (24/20)