Monthly Archives: June 2025

6/10 Every 5 min x 4 sets Row 40 cals @ 1200 cal/hr, into Set 1: 30 GHD situps Set 2: 20 PC/PJ @ 115lbs Set 3: 10 ring MU Set 4: 100ft HSW 3:26 — 3:42 — 4:49 — … Continue reading →

6/6Gait prep+3 min bike + 3 min easy jog+Any other mechanical warmup needed+AMRAP 28 minRun 400m @ 1 mile effortEcho bike 2 min @ max recoverable paceBack at original running location with a turnaround, not exactly sure the distance but … Continue reading →

6/2 Burgener snatch warmup – perform 3 reps of each movement with a light BB 3 dip drive 3 high pulls 3 muscle snatches 3 OHS 3 hang squat snatches 3 low hang squat snatches 3 sets up to 75 … Continue reading →

5/30 Gait prep + 3 min bike + 3 min easy jog + Any other mechanical warmup needed + AMRAP 24 min Run 400m @ 1 mile effort Echo bike 2 min @ max recoverable pace *this should be some … Continue reading →