June 1st - 6th, 2026

‍MONDAY    JUNE 1, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 air squats
8 light DB deadlifts
8 light DB floor presses
8 arch/hollow swings
8 broad jumps

STRENGTH:  Close grip Bench Press  4 rep.  (May18)

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‍METABOLIC CONDITIONING:

3 x AMRAP 3 (18:00)

‍21 AbMat sit-ups
15 box jump-overs (24/20")
9 DB squat cleans (50/35)(35/20)
Max toes-to-bars in remaining time

– Rest 3:00 between AMRAPs.

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

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‍TUESDAY   June 2, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
100m run/jog
8 bootstrappers
8 PVC passthroughs
8 PVC good mornings
:30 calf stretch each side

STRENGTH:  Power Snatch  3 - 3 - 3 - 3 - 3  with a good set-up each rep. Stay with 3's for a series of 4 (2 of 4) (May22)

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‍METABOLIC CONDITIONING: ‍

For time:
‍800-m run
200-m row
600-m run
400-m row
400-m run
600-m row
200-m run
800-m row

‍Cool down
2-3 minutes walk/bike
1:00 seal stretch

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‍WEDNESDAY MASH UP    June 3, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
5
1
10 banded passthroughs
1
10 banded presses
10 box dips
10 scap pull ups
10 barbell front squats
10 barbell presses
10 barbell deadlifts
10 barbell thrusters

Warm up thruster and deadlifts
Wall walks

‍METABOLIC CONDITIONING :

AMRAP 6 minutes of:
12 Thruster, 95/65
12 Pull ups

AMRAP 6 minutes of:
45/30 cal Echo bike
4 wall walks/half wall walks/8 inch worm + push up
30/20 cal Echo bike
2 wall walks/half wall walks/4 inch worm + push up

AMRAP 6 minutes of:
10 Deadlifts 185/135
10 Strict Ring Dips

*Rest 4 minutes between workouts

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

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‍TEAM THURSDAY  JUNE 4, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 cat cows
:20 each side low dragon stretch
8 strict knee raises
8 feet together squats
1 pull to stand - start laying on ground, return to start position

Skill: Rope Climbs! 10-15 minutes

Everyone: Accumulate 10 rope pull ups or pull to stands
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Foot wrap practice - Bands and rope - Rope over pull up bar
Accumulate 10 good reps of any type of foot wrap and pulling up

Rope: Working on foot work - getting knees high, locking in feet, and standing up. Working to climb in as few pulls as possible
Accumulate 3 - 4climbs to 10' 12' or 15;
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TEAM METABOLIC CONDITIONING:

For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (135/95)(95/65)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
– Score is the time it takes for both athletes to complete the workout.

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Cool Down

2-3 walk or easy bike
1:00 couch stretch each side

FRIDAY   JUNE 5, 2026

WARM UP

2 Rounds
8 air squats
8 PVC passthroughs
8 PVC sumo good mornings
8 hips down push ups
8 glute bridges
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STRENGTH:   Overhead Squat 2 - 2 - 2 - 2 - 2 - 2 (May 11)

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‍METABOLIC CONDITIONING :

For Total Time

On a 2:30 clock:
16 DB Front squats (40/25)
10 burpees over DBs

On a 2:30 clock:
12 DB front squats
10 burpees over DBs

On a 2:30 clock:
8 DB front squats
10 burpees over DBs

On a 2:30 clock:
4 DB front squats
10 burpees over DBs

– After completing the work, note time andrest the remainder of each 2:30 window.
– Score will be total time for the 4 rounds.
– If the burpees cannot be completed in 1:00 or less, reduce number of reps.

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Cool Down

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

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SATURDAY   JUNE 6, 2026

OPEN GYM  0800 - 1000

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