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legs

2026-02-24

Warm-up 1000m row stretch good mornings squat stretch Strength 5 x 3 back squats (70% max) 135, 165, 165, 165, 165 30 sec plank and 10 RDL (44#) between each set WOD 12 min EMOM 1 – 12 cal echo bike 2 – 10 wall balls 3 – 12 GHD …

2026-02-23

3.28 mile walk w/ Kat Time: 57:54 (17:39 average pace per mile, 434 calories, 94 bpm) 40 curls per arm (20#) 50 push-ups

2026-02-21

WOD “Deck of Cards” w/ Kat ♦️- air squats ♠️ – deadlifts (165/125) ♥️ – push-ups / mtn. climbers (J/K) ♣️ – hang power cleans (75/55) J – 10 tire flips w/ partner (5 each) Q – 10 sledge hammer strikes K – 25 sit-ups A – 100m run Time: …

2026-02-16

Strength 4 sets 8 reps each RDL sumo squats split lunge per leg 30 second plank WOD 12 minute ladder 2 – 4 – 6 – 8 – 10 – 12… kb swings ring rows / push-ups double unders / box jumps Total: 14 + 16kb and 8 box jumps …

2026-02-12

Warm-up 2.0 mile walk w/ Kat Time: 34:43 (17:21 average pace per mile, 244 calories, 85 bpm) Strength 4 x 5 push press (95#) WOD 15 min AMRAP 10 cal echo bike 10 push-ups 8 db step ups on 20″ box Total: 6 rounds + 10 push-ups (25# db each …