2025-08-22
2.02 mile walk w/ 20# weight vest Time: 34:53 (17:12 average pace per mile, 279 calories, 100 bpm) WOD 5 rounds 5 deadlifts 10 push-ups 15 sit-ups 20 side bends w/ 53# kb 100m run Time: 16:13 (225# deadlift)
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shoulders
2025-08-20
WOD 3 rounds 10 split squat w/ OH press 10 incline chest press 10 side step squat w/ db curl 10 bent over db row to tricep kickback 10 dead bug pull-over w/ db 10 Russian twists w/ db Time: 28:30 (db weight ranged 20# – 35#)
2025-08-18
Strength Back Squat 5 x 5 115, 115, 145, 195, 205 Bench Press 3 x 10 135, 165, 135 WOD 16 min AMRAP “core crusher” 500m row 20 sit-ups 15 burpees over the rower 10 toes to bar / k2e Total: 2 rounds + 20 sit-ups (completed 3 rounds at …
2025-08-16
WOD 15 min Dice w/ Kat 5 reps for each movement 1 – box jump / step up (24/20) 2 – hang power cleans (95/65) 3 – kb swings (44/35) 4 – lunges per leg 5 – sit-ups (10 weighted or GHD / 5 atomic) 6 – kb side bends …
2025-08-14
Warm-up 1 min echo bike 1 min double unders 2 rounds 10 pass throughs 8 push-up to down dog Strength 5×5 strict press (75#) superset 10 ring rows WOD 21 – 15 – 9 db push press (30#) pull-ups 400m run after each Time: 15:52
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
2025-08-09
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: …
2025-08-05
WOD 5 rounds 10 alt db snatch 12 lunges 14 sit-ups 100m run Time: 11:01 (35# db)
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