2026-03-03

Warm-up 10 cal echo bike stretching Strength 5 x 3 deadlifts increasing weight each round 225, 255, 285, 295, 300 WOD 10 x 250m row 90 second rest between rounds Time: average :51 – :57 each round. Total time: 23:58

2026-03-01

WOD “Deck of Cards” w/ Kat ♦️- side bends x2 (44/35) ♠️ – db push press (35/25) ♥️ – push-ups ♣️ – goblet squats (44/35) J – 15 db bench press (35/25) Q – 15 skull crushers (35/25) K – 15 1 arm row x2 (35/25) A – 25 in/out …

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