Warm-up 3 min on echo bike stretching Strength 3 rounds 20 russian twist w/ 25# db 20 dead bugs 10# db each arm 100m farmer carry 35# db each arm 15 sit-ups 20# db 20 plank pull-throughs 20# db Conditioning / WOD 5 min AMRAP 10 alt db snatches 30# …
Warm-up 3 rounds 10 pass throughs 10 air squats 10 sec 1 arm OH PVC hold 10 upward dog and downward dog 10 upright rows (with band) 10 overhead press (with band) Strength power clean technique 5 x 2 @ 60-70% J = 125# Conditioning 10 min EMOM 3 power …
2.04 mile walk Time: 37:58 (18:32 average pace per mile, 237 calories, 83 bpm) WOD 5 rounds 100m farmer carry 44# kb each arm 10 atomic sit-ups 25# plate 10 side bends (t-pots) (per side) 40# db 10 table top pull throughs (per side) 30# db Time: 29:55
WOD Memorial Day “Murph” (modified a bit) 1 mile run 10 rounds of the following: 5 pull-ups 10 push-ups 15 air squats 5 push-ups 10 air squats 15 sit-ups 200m run on rounds 2-9 (8 rounds of 200m run for 2nd mile) In honor of Navy Lieutenant Michael Murphy, 29, …
Warm-up 3 rounds 10 ring rows 10 push-ups 10 sec plank 15 pass throughs 15 good mornings 10 strict press w/ plates (5#) 10 reverse flys w/ plates 10 front raises w/ plates Strength strict press 4 x 6 super set w/ bent over row x 10 rest 1 min …
3.63 mile walk w/ Kat Time: 1:02:43 (17:15 average pace per mile, 474 calories, 93 bpm) WOD 16 min EMOM sit-ups db thrusters (25#) calorie row rest Total: 100 sit ups, 80 db thrusters, 45 calories
Warm-up Skill 5 x 5 front squats (95, 105, 110, 125, 135) WOD 20 min AMRAP 10 push-ups 15 air squats 20 mountain climbers (per leg) 30 sit-ups total: 6 rounds
WOD Created by ChatGPT Low‑key Sunday Session (≈ 45 min including warm‑up & cool‑down) Block What to do Intent Warm‑up 8 min 5 min easy bike / row (keep HR < 65 % max) Then 2 rounds: 10 Cat‑Camel, 10 PVC pass‑throughs, 10 air squats Raise core temp, mobilise T‑spine & hips Aerobic Flow 20 min Zone 2 sustained Pick any monostructural …
WOD Using ChatGPT to analyze my workout history and make a recommendation for today. This is what it produced. Phase Details Why Warm-up 8 min 2 min easy row/air-bike → 2 rounds of 5 inch-worms, 10 lunges, 10 PVC good-mornings, 10 empty-bar deadlifts Raise temp, prime hinge & core Strength …
WOD “Deck of Cards” w/ Kat ♦️– push-ups ♠️ – db arm row (per arm) (35/25) ♥️ – wall balls ♣️ – box jumps (24″/20″) J – 15 obliques “tea pots” (per side 35#/25#) Q – 25 sit-ups K – OSBD (4 each person) (70#) A – 100m run Time: …