June 15th - 20th, 2026

MONDAY    JUNE 15, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 bootstrappers
8 single arm DB high pulls each arm
8 up downs
8 med ball chest throws

‍

STRENGTH:  Close grip Bench Press   2 rep. Last of the series! (June 1)

‍

‍METABOLIC CONDITIONING:

10-9-8-7-6-5-4-3-2-1 reps for time:

DB Bench presses (50/35)(40/25)(25/10) - lighter DB floor press
Chest-to-bar pull-ups

*15:00 time cap - scale appropriately! Should be about 10:00 or less

Cool down:
2:00-3:00 easy bike or take a walk!

1:00 scorpion stretch each side

‍

‍TUESDAY   June 16, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
100m jog
8 air squats
8 PVC passthroughs
8 wall facing squats - start farther away and work closer to wall
:15 calf stretch each side

Then: 1:00-2:00 of any mobility you need for the OHS!
Foam roll upper back, extra time in the bottom of squat, etc.

STRENGTH: Overhead Squat 15 minutes to establish a 1 RM (June 5)
5 - 3 - 2 - 1 - 1 - 1
Start around 50-60% of goal weight build appropriately so you have just about 3 sets of heavy attempts.

‍

‍METABOLIC CONDITIONING :

3 Rounds for time
800/600m run (<4:00 time frame)
50/30 air squats (<2:00 time frame)
30 sit ups (<1:00 time frame)

*If your first round took >7:00, reduce distance and/or reps - aiming for ~20:00 workout

‍

‍Cool down
2-3 minutes walk/bike
1:00 calf stretches

‍

‍WEDNESDAY MASH UP    JUNE 17, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
10 bootstrappers
10 banded passthroughs
10 banded good mornings
10 banded presses
10 light wall balls
10 arch//hollow swings
10 barbell deadlifts
10 barbell hang power cleans
10 barbell push jerks

Warm up the UB touch and go clean and jerks!
Practice holding on, resting at hips or shoulders.
Figure out the weight you can complete successfully by testing out a challenging 10 reps

‍METABOLIC CONDITIONING :

For time - 6 minutes time cap:
Gwen!
15-12-9 UB clean and jerks
*Must do all sets UB! Pausing overhead, in the rack, and at the hang are permitted
If you rest bar on the ground, you must start over!
*Chose your weight wisely!

AMRAP 6 minutes of:
20 Wall Ball Shots, 20/14
20 Knees-to-elbows

AMRAP 6 minutes of:
15/10 cal bike
15 DB snatches (50/35)

*Rest 4 minutes between workouts

‍

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders

‍

‍TEAM THURSDAY  JUNE 18, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
1:00 single unders/1:00 double unders (unless this is your skill - follow that warm up)
4 Inch worms with seal and down dog
8 cobra sumo good mornings
8 single arm DB high pulls each arm

Plus your specific skill warm up elements!

‍

‍SUMMER SKILL CHALLENGE!

Make sure to get some video of where you started!
‍

TEAM METABOLIC CONDITIONING:

For time with a partner:
‍60-50-40-30-20
Sumo deadlift high-pulls (75/55)
150-120-90-60-30
Double unders

*Partition work as desired.

Cool Down

2-3 easy bike/walk
1:00 stretches of choice!

‍

FRIDAY   JUNE 19, 2026

WARM UP

2 Rounds
4 Inch worms with seal and down dog
8 PVC passthroughs
8 PVC sumo good mornings
8 glute bridges

Coach-led PVC snatch warm up!
‍

STRENGTH:  Build to 1Rm Power Snatch!

‍

‍METABOLIC CONDITIONING: ‍

Every 3:00 for 6 rounds:
250-m row
5 box jumps (24/30 in)
– Record the time for each round.

*Each round should be 1:30 or less. Scale back box height or row to meet stimulus.

‍

Cool Down

2-3 bike/walk
1:00 couch stretch each leg

‍

‍

SATURDAY   JUNE 20, 2026

OPEN GYM  0800 - 1000

‍