May 2024

Thursday May 30

For time:3 rounds of:20-calorie row20 push-upsRest 3:003 rounds of:20-calorie bike15 toes-to-barsRest 3:003 rounds of:30-yard sled push, ♀70 lb♂90 lb5 muscle-ups Beginner option:For time:2 rounds of:20-calorie row10 assisted push-upsRest 3:002 rounds of:20-calorie bike15 hanging knee raisesRest 3:002 rounds of:30-yard sled push, ♀45 lb ♂65 lb

Thursday May 30 Read More »

Monday May 27

6:30-9 am RX’DFor time:1-mile run100 pull-ups200 push-ups300 air squats1-mile run Partition the pull-ups, push-ups, and squats as needed.If you’ve got a 14/20-lb vest or body armor, wear it. INTERMEDIATEFor time:1-mile run50 pull-ups100 push-ups150 air squats1-mile run Partition reps as desired.Start the second run no later than 25:00. BEGINNERFor time:800-meter runThen, 10 rounds of:5 ring rows10

Monday May 27 Read More »

Thursday May 23

6:30-9 am Every minute for 30 minutes, alternate between:Run 200 meters4 box jump-overs + 10 yard plate carry 25/45 lbs6 chest-to-bar pull-ups ♀ 20-in box♂ 24-in box Scale:Every minute for 21 minutes, alternate between:Run 100 meters4 box step-overs + 10-yard plate carry 11 kilo/35 lbs6 ring rows ♀ 12-in box♂ 20-in box

Thursday May 23 Read More »


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