Tuesday June 23, 2026

Warmup

3:00 minute bike or interval (:20 hard/:40 easy x3)

10 mountain climbers

10 cat/cows

10/side fire hydrants

10 glute bridges

:30 plank

5 inchworms + pushups

Mobility

Hamstring rack stretch 1:00/side

Skill/Strength

Bench Press 3-4x3

Last week!  If you hit all your reps last week, add 5-10lbs.  If not, stay the same.

WOD

EMOM 6:

AMRAP cal row or bike

20 seconds work, 40 seconds rest

Rest 1 minute

EMOM 6 (starts at 7:00): 

AMRAP cal row or bike

30 seconds work, 30 seconds rest

Rest 1 minute

EMOM 6 (starts at 14:00):

AMRAP cal row or bike

40 seconds work, 20 seconds rest

Reset the bike/rower only after each 6 minute segment.  Keep it going otherwise, to calculate your total cals for each 6 minute segment. 

Record two scores on the board:  1) your total cals, and 2) the cals accomplished in your lowest 6 minute segment.

For example:  you get 50 cals in the first 6 minute segment, 40 in the second, and 30 in the third.  Your score is 120/30. 

F/P1/P2/C:  as written