Friday 6-26-26
For time:
15-12-9
Hang squat cleans 155/105
5-4-3
Rope climbs
Thursday 6-25-26
Every 3:00 for 10 rounds:
10 DB push presses 50/35
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Wednesday 6-24-26
30-20-10 reps for time:
Front-rack reverse lunges 135/95
Knees-to-elbows
Calorie row
Tuesday 6-23-26
Deadlift
5-5-5-5-5
Monday 6-22-26
RX
On a 20:00 clock for total reps:
0:00-5:00:
200-m run
Max freestanding shoulder taps
5:00-10:00:
200-m run
Max skin-the-cats
10:00-15:00:
200-m run
Max L-sit pull-ups
15:00-20:00:
200-m run
Max deficit push-ups 4/2 inches
Sunday 6-21-26
Closed for Father’s Day
Saturday 6-20-26
gym is closed
5 k walk, no running, for time
Saturday 6-20-26
Rest day
gym is closed
Friday 6-19-26
gym is closed today
travel wod
”Susan”
5 rounds
200m run
10 air squats
10 push ups
Thursday 6-18-26
** No evening classes today
** No classes Friday
**No classes Saturday
** No classes Sunday (Fathers Day)
Every 3:00 for 8 rounds:
250-m row
5 box jumps 30/24
– Record the time for each round.