18 Oct 2026
Back Squat 3x3 45#
Farmers Walk x 3 25# DBs
Treadmill Walk 1.5 miles: 3 mph; 30:00
Treadmill Walk 1.5 miles: 3 mph; 30:00
RomWod
Sunday, October 18, 2026
Saturday, October 17, 2026
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
5 x10 Trunk
WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 44#, Russian)
Even: 5 Push Ups
RomWod
Monday, September 7, 2026
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
5 x10 Trunk
WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups
RomWod
Friday, September 4, 2026
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
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
Wednesday, September 2, 2026
Isometric Holds and Treadmill Walk
2 Sep 2026
Isometric Holds
Push, Pull, Squat, Lunge 3x 25 sec
Treadmill Walk 1.5 miles: 3 mph; 30:00
RomWod
Isometric Holds
Push, Pull, Squat, Lunge 3x 25 sec
Treadmill Walk 1.5 miles: 3 mph; 30:00
RomWod
Tuesday, September 1, 2026
KB Swings & Push Ups
1 Sep 2026
x10 Trunk
WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups
RomWod
x10 Trunk
WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups
RomWod
Monday, August 31, 2026
Isometric Holds and Treadmill Walk
31 Aug 2026
Isometric Holds
Push, Pull, Squat, Lunge 3x 25 sec
Treadmill Walk 1.5 miles: 3 mph; 30:00
RomWod
Isometric Holds
Push, Pull, Squat, Lunge 3x 25 sec
Treadmill Walk 1.5 miles: 3 mph; 30:00
RomWod
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