Todays workout is in celebration of Linda Rupp’s 60th Birthday!!

A. Conditioning

19:60 minute AMRAP

Buy-in with 1960m Row


11 Goblet Squats 70#/53#

30 KB Deadlifts 70#/53# (use one KB)

20 GHD Sit-Ups

60 seconds Max Calorie Bike

*score is total rounds and calories biked

B. Cooldown

Recommended cooldown exercises

2 minutes Saddle Pose

1 minute/side Low Lunge Stretch

1 minute/side Pigeon Pose Stretch

Recent Posts

See All


A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq


A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C


A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8