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arms

2025-07-08

Warm-up 2 min echo bike 10 kong squats 10 pass throughs 10 perfect stretch 5 walkout to push-up 10 jump squats Strength 4 x 5 back squats (135, 185, 205, 205) 3 x 12 per leg lunges w/ 20# db each arm 2 x wall sit for max time (22 …

2025-07-06

2.07 mile walk w/ Kat Time: 35:12 (16:58 average pace per mile, 276 calories, 89 bpm) Strength 4 x 5 bench press (115, 115, 135, 155) 3 x 10 db strict press (30) 3 x 30 push-up hold (bottom position) WOD 3 rounds 10 hr push-ups 15 kb swings 200m …

2025-07-04

WOD “Deck of Cards” w/ Kat ♦️– kb swings (53/35) ♠️ – ball slams (20/15) ♥️ – push-ups ♣️ – weighted step-ups (20/15) J – 25 sit-ups Q – 100m farmer carry (44/30) K – 25 double unders A – 30 second plank Time: 37:16

2025-07-02

Warm-up .7 mile echo bike 10 air squats 10 push-ups 10 kb swings WOD 16 min EMOM 1: 12 wall balls 2: 10 kb swings and 5 box jumps (44#) 3: 8 cal echo bike 4: 8 db push press and 4 burpees (35# db each arm) Total: 4 rounds

2025-06-30

Warm-up .7 mile echo bike 2 rounds 10 incline push-ups 10 pull aparts 10 lunges Strength 4 x 10 DB Bench Press 4 x 10 barbell row Conditioning / WOD 12 min EMOM 1: 10 push-ups 2: 12 alternating db snatches (35#) 3: 16 Russian twists per side (20#) Total: …

2025-06-27

Warm-up 1.2 mile walk wearing 20# weight vest w/ Kat Time: 22:21 (18:35 average pace per mile, 167 calories, 95 bpm) WOD 5 rounds 5 hang power cleans (105#) 10 box step ups 15 double unders Time: 6:27

2025-06-24

Warm-up 2 rounds 100m run 10 squats 10 db presses 25# db each arm Conditioning WOD 12 min AMRAP 10 wall balls 10 db alt snatch 10 sit-ups Total: 8 rounds + 4 wall balls

2025-06-18

Weightlifting Bench Press 12 @ 95 12 @ 105 12 @ 125 8 @ 145 Atomic sit-ups 12, 12, 12, 8 DB row 5 x 10 (35#) Skull Crushers 5 x 10 (35#) Time: 51:31