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legs

2026-02-11

Warm-up 5×5 front squats (95/85) between each round: 100m farmer carry (30/25) 10 lateral lunges 20 double unders WOD 6 rounds 250m row / .35m echo bike 12 db thrusters 1 min rest Time: 16:37 (25# db each arm, alt row and bike)

2026-02-09

2.23 mile walk w/ Kat Time: 38:30 (17:13 average pace per mile, 267 calories, 87 bpm) WOD 50 wall balls (20/14) 40 kb swings (53/35) 30 box jumps (24″/20″) 20 push-ups 10 devil’s press (30/20) Time: 9:18 (broken into 5 sets)

2026-02-07

1 mile walk to famers market and back Time: 18:56 Warm Up 2 sets 10 seated db shoulder press (35) 10 seated db curls (25) 10 db tricep kickbacks ( 20) 10 banded pull-aparts 10 db sumo squats (35) 10 alt reverse lunges WOD 15 min AMRAP 10 alt db …

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 …