Posts by OhY3GF6
Tuesday 250701
Every 4 minutes, for 5 rounds:
Run 400 meters
Note the time of each sprint, and rest for the remainder of the 4 minutes.
Tuesday 20250701
The Total
Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps
Warm up for each, then take 3 attempts at each lift, trying to set a 1-rep-max.
Monday 20250630
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
Set up three bars and storm through for time.
Saturday 20250628
6-minute intervals
5 rounds, each for time of:
Row 32 calories
12 toes-to-bars
8 thrusters
60 double-unders
Rest for the remainder of the 6 minutes, then go again.
Rounds start at 0, 6, 12, 18, and 24 minutes.
Men thruster 135 lb.
Women thruster 95 lb. and can reduce the row to 27 calories.
Friday 20250627
Shoulder press 3-3-3-3-3-3-3 reps
Additionally, practice planks for 10 minutes and stretch for another 15 minutes.
Thursday 20250626
3 rounds for time:
Row 1,000 meters
15 hip-back extensions
21 GHD sit-ups
Tuesday 20250624
Murph
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Monday 20250623
For Load:
Overhead squat 3-3-3-3-3 reps
Additionally, practice scales for 10 minutes and stretch for another 10 minutes.
Saturday 20250621
50-40-30-20-10 kettlebell swings
w/ 50 double-unders after each set
Friday 20250620
5 box jumps
10 squat cleans
Rest 1 minute
10 box jumps
10 squat cleans
Rest 1 minute
15 box jumps
10 squat cleans
Rest 1 minute
20 box jumps
10 squat cleans
Rest 1 minute
25 box jumps
10 squat cleans