Isometric Holds and KB Swings & Push Ups

25 Aug 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 and KB Swings & Push Ups

20 Aug 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 and KB Swings & Push Ups

18 Aug 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 and KB Swings & Push Ups

15 Aug 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 and KB Swings & Push Ups

13 Aug 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 & Sandbag Carry

12 Aug 2026

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

In Basement
6 rds of:
Lap 1 60# sandbag, Walk length of basement and back
Lap 2 50# sandbag, Walk length of basement and back
Lap 3 40# sandbag, Walk length of basement and back
Lap 4 20# sandbag, Walk length of basement and back
repeat

Time: 19:30

RomWod

KB Swings & Push Ups

11 Aug 2026

5x10 Trunk

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

RomWod