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
Category: Uncategorized
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.
Wednesday 6-17-26
For load:
15-12-9 clean and jerks
– Perform all unbroken touch-and-go reps.
– No time limit; rest as needed between sets.
Tuesday 6-16-26
5 rounds for time:
800-m run
50 air squats
30 AbMat sit-ups
Monday 6-15-26
10-9-8-7-6-5-4-3-2-1 reps for time:
Bench presses
Chest-to-bar pull-ups
– Bench press body weight
Sunday 6-14-26
For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans 225/135
– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
– Score is the time it takes for both athletes to complete the workout.