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28 Oct 2026

5x10 Trunk

WOD
Complex:
Squat down -> Lay Back to Hollow Hold -> Gator Roll to Superman Hold -> Strict Push Up -> Back to Squat -> Stand Up

50 reps, 17 minutes

RomWod

KB Swings & Push Ups

27 Oct 2026

5 x10 Trunk

Back Squat 3x3 50#

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups

RomWod

KB Swings & Push Ups

20 Oct 2026

5 x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 50#, Russian)
Even: 5 Push Ups

RomWod

Treadmill Walk

18 Oct 2026

Back Squat 3x3 45#
Farmers Walk x 3 25# DBs

Treadmill Walk 1.5 miles: 3 mph; 30:00

RomWod

KB Swings & Push Ups

17 Oct 2026

5 x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 44#, Russian)
Even: 5 Push Ups

RomWod

KB Swings & Push Ups

7 Sep 2026

5 x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups

RomWod

Isometric Holds and KB Swings & Push Ups

4 Sep 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups

RomWod