2026-02-02
3.27 mile walk w/ Kat Time: 59:11 (18:04 average pace per mile, 433 calories, 90 bpm) WOD 12 minute AMRAP 10 wall balls (20/14) 8 kb swings (44#/35#) 6 step-ups per side (24″/20″) Total: 7 rounds + 1 wall ball 50 push-ups
2026-02-01
WOD “Deck of Cards” w/ Kat ♦️- push-ups ♠️ – strict press (75/55) ♥️ – air squats ♣️ – box jumps (24″/20″) J – db snatch (5 @ 25# each arm) or 10 kb swings (53#) Q – 25 double unders K – 25 sit-ups A – 100m run Time: …
2026-01-31
Rest
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 …
2026-01-29
3.31 mile walk w/ Kat Time: 1:01:19 (18:30 average pace per mile, 410 calories, 87 bpm) 50 push-ups
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
2026-01-27
Strength 5 x 3 Deadlifts 225, 255, 275, 255, 225 3 x 10 db curls (25#) 5 x 10 GHD 50 push-ups Time: ~0:45:00
2026-01-26
3.63 mile walk Time: 1:03:39 (17:30 average pace per mile, 471 calories, 92 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)
2026-01-24
Rest