2026-02-05

Warm-up Tabata Echo Bike (distance 1.17 mile, 47 cal) Stretch 50 push-ups WOD 5 rounds (3 min per round) 12 cal echo bike 10 push-ups 8 db push press (35#) Total: 60 cal, 50 push-ups, 40 db push press

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: …

2026-01-30

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 …

2026-01-28

3.12 mile walk w/ 20# weight vest Time: 57:23 (18:23 average pace per mile, 455 calories, 105 bpm) 50 push-ups