240602

– RX –
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.

Level 2:
Same as Rx’d

Level 1:
Same as Rx’d

*Wrist & finger mods: you get a bike

STRENGTH III

For time:
400-meter sled drag (25/45 lb)

800 Meter Suitcase Carry

800 Meter Suitcase Carry
*Switch hands every 200 meters
*As heavy as you think you’re able to carry 200m consistently. If your hands sweat a lot, carry a piece of chalk in your pocket or bra.

At-home

– AT-HOME –
AMRAP 15:
3-6-9-12, etc.
V-ups
Dumbbell swings (35/50 lb)
Up-downs to a target (6 in)
– Continue adding 3 reps to each movement until time expires.

240531

– RX –
AMRAP 15:
3-6-9-12, etc.
V-ups
Eye-level KB swings (35/50 lb)
Calorie bike or row
*If bike or rower is unavailable, substitute burpees
– Continue adding 3 reps to each movement until time expires.

Level 2:
AMRAP 15:
3-6-9-12, etc.
V-ups (alternating leg & arm if-needed)
Eye-level KB swings (20/30 lb)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.

Level 1:
AMRAP 15:
3-6-9-12, etc.
Sit-ups OR Box Mtn. Climbers
Eye-level KB swings (15/25 lb)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.

Happy 60th Birthday, Susan!

2 Rounds, 6:00 Clock
200m Farmer Carry Buy-In (50/35)
Then AMRAP with remaining time of:
30 Double Unders
20 Sit-Ups
10 Wall Balls (20/14)
*Rest 2:00 between rounds, pick up where you left off
L2: 30s Double Under Practice, 14/10
L1: Singles or 15 plate speed steps, Box mason twists, 10/6
Seated: 50 Jump Ropes, 4 Pull-ups, 10 Wall Balls

Deadlift 6×3

Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
*Build throughout to a heavy triple
Seated: 5×3 – 2 Dumbbell Clean & Press (From Ground) – Build as able

Friday Fun

2 Rounds, 7:00 AMRAP of:
10 Power Cleans (135/95)
12 Wall Balls (20/14)
10 Floor Wipers (L+Floor+R=1)
*Rest 2:00 between rounds, pick up where you left off
Level 2: PC/WP:95/65, WB:14/10
Level 1: PC/WP:45/35 OR 15KBS @25/15 for PC & Box Leg Lefts For Wipers, WB:10/6

Push Press 6×3

Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

*Build throughout to a heavy triple

Last Long One Before Murph

35:00 AMRAP Of:
1 Mile Run
25 Pull-ups
50 Push-ups
100 Air Squats
800 Meter Run
25 Toes-to-Bar
25 Push-ups
50 Air Squats
400 Meter Run
10 Bar Muscle-ups
15 Push-ups
25 Air Squats

Level 2: Jumping Pull-ups>Toes-near-bar>Banded Strict OR Kipping Pull-ups, Knee push-ups as-needed
Level 1: Cut runs in half as run/walk, Ring Rows>V-ups OR Box Mtn. Climbbers>Banded Strict Pull-ups, elevated box/bar push-ups: 35,20,15, Air/Box Squats: 75, 35, 15

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