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legs

2025-08-12

Strength 4 x 6 backsqual 115, 145, 165, 145 WOD 10 min AMRAP 10 wall balls 10 box step-ups w/ 20# db 10 kb swings (53#) Total: 5 rounds + 5 wall balls

2025-08-11

2.52 mile walk w/ 20# weight vest w/ Kat Time: 44:49 (17:46 average pace per mile, 324 calories, 98 bpm)

2025-08-09

Warm-up 2 rounds 10 kbs 5 inchworm w/ push-up 10 glute bridges 10 jump squats 10 pass throughs 10 good mornings 10 scorpions 10 figure 4 Strength RDL 5 x 8 Bent over rows x 10 WOD 12 min AMRAP 8 deadlifts 10 push-ups 12 box jumps or step-ups Total: …

2025-08-04

Warm-up 500m row 10 pass throughs 10 good mornings 10 rotations 10 banded pull aparts 10 down and up dog 10 cossack squats Strength 10 – 8 – 6 – 3 – 6 – 8 – 10 built then decrease weight (95, 115, 135, 165) bench press WOD 21 – …

2025-07-31

Strength 3 x 12 deadlifts (155#) 3 x 10 db rows (35#) 3 x 8 side bends (35#) WOD 5 rounds 100m farmer carry (1.25pd 44#) 100m run 10 squats 10 GHD sit-ups Time: 16:41

2025-07-30

Warm-up 2 min echo bike 10 kang squats 10 perfect stretch pvc stretch 5 walkout push-ups Strength 4 x 10 incline bench (40# db) 4 x 10 front raises (10# db) 4 x 10 db push-ups WOD 15min EMOM 1. KB swings + 3 burpees 2. sit-ups 3. lunges Total: …