June 16th - 21st, 2025

MONDAY    JUNE 16, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 bootstrappers
8 banded passthroughs
8 air squats
8 banded presses
8 kneeling wrist circles (4 each direction)

STRENGTH:   Barbell Thruster 4 - 4 - 4 - 4 - 4 - 4  (June 2)

METABOLIC CONDITIONING:

4 rounds for time of:
30 air squats
15 shoulder-to-overheads (155/105)

Cool down

2-3:00 walk or easy bike
1:00 foam roll quads/legs

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‍TUESDAY    JUNE 17, 2025   

WARM UP

2 Rounds
5/5 World's greatest stretch
8 Cobra sumo stance good mornings
8 Push ups/knee push ups
8 glute bridges

STRENGTH:  Sumo Deadlift   3 - 3 - 3 - 3 - 3 - 3   (June 3)

‍METABOLIC CONDITIONING :

EMOM 15:00
8/6/3 burpees (clap overhead)
8/6/3 Russian KB swing (70/53)(53/35)

*Pick a rep scheme that allows you to complete the work with :10+ seconds of rest before the next minute starts.
*Will do a "test run" before starting, adjust reps as needed
* Workout ends if the work is not completed within the minute; all athletes stop at 15:00.

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‍Cool down:
2:00-3:00 easy bike or take a walk!
1:00 seal stretch
1:00 scorpion stretch each side

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‍WEDNESDAY MASH UP    JUNE 18, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single or double unders
10 down dog to seal
10 Samson stretches
10 PVC passthroughs
10 hips down push ups
10 arch/hollow swings
10 plank shoulder taps (5 each side)
:15 calf stretch each side

Warm up wall walks, DB FR Lunges, DB Hang Power snatches

METABOLIC CONDITIONING :‍

AMRAP 8:00
3 Wall walks/Half wall walks/Inch worms
10 step Double dumbbell Front Rack Lunge, 50/35
10 DB Hang Power Snatch, 50/35 (5 each arm)

AMRAP 8:00
400m Run
21 Box Jump/Step Overs (24/20")
200m Run
AMRAP Box jump overs in remaining time

AMRAP 8:00
40 Double-unders/80 single unders
15 Push-ups
10 Pull ups/Jumping pull ups/ring rows

*Rest 4 minutes between workouts.

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

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‍TEAM THURSDAY  JUNE 19, 2025

Warm Up

2:00 bike/row/run/ski
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2 Rounds for quality
8 Down dog to seal
8 hollow rocks
8 light barbell strict presses
8 light barbell snatch grip deadlifts
:15 kneeling wrist stretch

SKILL : Handstand Skills‍

5-8 reps kick to hands - quarter kick up
Accumulate 1:00-1:30 handstand hold against wall (can alternate with a partner) OR double DB overhead holds - increase time from last week
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5 Pike HSPU
5 Box HSPU
3-5 Strict HSPU with 2 mats/1 mat/no mats
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**If not working upside down
3 sets x 5 reps of Seated DB strict Press
Working to a heavy weight

‍TEAM METABOLIC CONDITIONING :

Team Isabel
For time:
30 snatches (135/95)(95/65)(65/45)

*Each partner must complete 30 snatches
*One partner works at a time. Partition reps as desired.
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Cash out

Tabata Planks - using the set up and form you did for the plank hold test!

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FRIDAY JUNE 20, 2025

WARM UP

2:00 bike/run/row/ski

2 Rounds
8 cat cows
8 banded pass throughs
8 banded good mornings
8 bent over ball slams
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STRENGTH: Bench Press    8 - 8 - 8 - 8 (New series!)
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METABOLIC CONDITIONING :‍

On a 4-minute clock, complete:
200-meter run

AMRAP in remaining time
3 bar muscle-ups/6 C2B Pull Ups/Pull ups
6 KB Sumo deadlifts 70/53

rest 1 minute

On a 5-minute clock, complete:
200-meter run

AMRAP in remaining time
3 bar muscle-ups/6 C2B Pull Ups/Pull ups
6 KB Sumo deadlifts 70/53

rest 1 minute

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On a 6-minute clock, complete:
200-meter run

AMRAP in remaining time
3 bar muscle-ups/6 C2B Pull Ups/Pull ups
6 KB Sumo deadlifts 70/53

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

1:00 puppy dog stretch
1:00 seated shoulder extension stretch

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SATURDAY   JUNE 21, 2025

OPEN GYM  0800 - 1000

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