Wednesday Jun 3, 2026

CARDIOCON 06-03-26 (Reps, Rx2, Rx3) WARM UP 30 ON/10 OFF: Air Squat Plate Press Box Step Up Plate Row Reverse Lunge Inchworm + Upward Dog Swimmers Spiderman + Thor Rot Side 1 Spiderman + Thor Rot Side 2 Praying Pose to hammy-30 secs --- Supinated Hang-20 secs Scap Pull (pronated)-5 reps CARDIO Interval Chipper 30 ON/30 OFF x 30 minutes, AMRAP, pick up where you leave off each interval: Wall Ball-30 reps Alt DB Snatch-30 reps Box Jump-30 reps Toes to Rings-30 reps Walking Lunge-30 reps Dumbbell Deadlift-30 reps (pair) Rx: 20#/10'-14#/9', 50/35, 24''/20'', Rx2: 14#/10'-10#/9', 35/25, 24''/20'' Step Ups, Sub Hanging Leg Raise Rx3: 14#/10-10#/9', 25/20, 20''/16'' Step Ups, Sub KTC, Reverse Lunges MODWOD 1: 10#/8''-6#/8', 20/15, 20''/16'' Step Ups, Sub Lying Toes to Bar, Step Ups for Lunges WARM UP 06-03-26 (Check In) 30 ON/10 OFF x 2 sets: Bunny Hops (mix styles) Box Step Up lateral Step Up R Lateral Step Up L ---- Reverse Lunge (BW)-20 total reps ---- 90-90 Hip Rotation-10 total reps Straight Leg Fire Hydrant-10 reps per side Donkey Kick-10 reps per side Kneeling Forearm Stretch-30 secs per side Spiderman to Hammy-5 reps per side Praying Pose to Hammy-5 reps ---- Barbell Reverse Lunge-6 reps per leg METCON 06-03-26 (Time, Rx+, Rx2, Rx3) For Time: Weighted Box Step Up-50 reps* Butterfly Sit Up-30 reps ---- Farmers Carry-200 m ---- Weighted Box Step Up-25 reps Butterfly Sit Up-25 reps ---- Farmers Carry-200 m *Single, goblet hold Goal: Sub 11, CAP 15 minutes Rx+: 60/40, (single for step up, pair for carry), pick this if you'll smash the goal, 24''/20'' Rx: 50-53/35 (single for step up, pair for carry), 24''/20'' Rx2: 35/25-26, 20''/16'' Rx3: 25-26/20, 20''/16'' MODWOD 1: 20/15, 20''/16'' BW Step Up MODWOD 2: 15/12, Plate Step Up, 150 m Farmers Carry WEIGHTLIFTING 06-03-26 (Weight) 20 Minutes A1. Barbell Reverse Lunge 4-5 sets of 4-6 reps per leg, building as heavy as possible.* A2. Weighted Sit Up-4-5x8-12 reps (hold DB tight in front of body, or perform with weight behind head for an added challenge. *Perform all one leg, then all the other leg. If needed take a 30-60 break between legs, and a 90 second-2 minute break between sets. Start first WORKING SET at a moderate load and build to a heavy set over the course of four sets.