Wednesday 6-5-24
For time:
1000/800m row
– Rest 4:00
750/600m row
– Rest 3:00
500/400m row
– Rest 2:00
250/200m row
Tuesday 6-4-24
Monday 6-3-24
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean
Sunday 6-2-24
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
Saturday 6-1-24
For time with a partner:
21 thrusters 115/75
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
– Each partner completes the designated number of thrusters, then split rope climbs as needed
Friday 5-31-24
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (35/53 lb)
Calorie row
– Continue adding 3 reps to each movement until time expires
Thursday 5-30-24
Wednesday 5-29-24
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots 20/14
– Rest the remainder of each interval.
– Score is the fastest round
Tuesday 5-28-24
For time:
21-15-9
DB deadlifts 50/35
42-30-18
Box step-ups 24/20
– Use two dumbbells.
Monday 5-27-24
***Make sure to arrive early enough to warm up, your heat will begin on the hour.
”Murph”
1 mile run
100 pullups
200 push-ups
300 squats
1 mile run
*weighted vest 20/14