2026-01-22

Warm-up 10 cal Echo Bike 10 KB deadlifts (light) 10 banded pull-aparts 10 air squats 5 inchworms + push-up Strength Barbell Back Squat: 4 sets of 5 @ moderate weight (build across sets, stop before grind) Strict Press: 3 sets of 5 @ moderate weight Total: back squat: 135, 155, …

2026-01-21

2.3 mile walk w/ Kat and Owen Time: 43:22 (18:48 average pace per mile, 297 calories, 87 bpm) + 50 push-ups

2026-01-20

2.22 mile walk w/ Kat Time: 37:24 (16:49 average pace per mile, 274 calories, 95 bpm) WOD 14 min AMRAP 12 sumo deadlifts (75/55) 10 push press (75/55) 8 t2b 100m run Total: 5 rounds 50 push-ups box squats 5 x 3 cossack squat (30#) 3 x 6 per side …

2026-01-18

2.5 mile walk w/ Kat Time: 41:26 (16:33 average pace per mile, 312 calories, 90 bpm) WOD 20 min AMRAP 6 front squats (125#) 10 db bench press(50# db) 8 db bent over rows per arm (40# db) 10 kb Romanian deadlifts (1.5 pd) Total: 5 rounds

2026-01-17

WOD 5 rounds 50m farmer carry (35#) 12 push-ups 10 step-ups w/ db (25#) 8 db thrusters (30#) 6 GHD sit-ups 4 pull-ups 2 OSBD (70#) Time: 21:35