June 2nd - 7th, 2025

MONDAY    JUNE 2, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
5/5 World's greatest stretch
8 air squats
8 banded presses
8 banded good mornings
8 kneeling wrist circles (4 each direction)

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STRENGTH:   Barbell Thruster
5 - 5 - 5 - 5 - 5 - 5  to set a 5 series baseline

METCON:   
‍3 rounds for time of:
12 dumbbell power cleans (50/35)
12 V-ups
200-meter ball or bag run

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

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‍TUESDAY    JUNE 3, 2025   

WARM UP

2 Rounds
8 bootstrappers
8 PVC sumo stance good mornings
8 PVC pass throughs
8 glute bridges

STRENGTH:  Sumo Deadlift  
 4 - 4 - 4 - 4 - 4 - 4  (May 6)

‍METABOLIC CONDITIONING :

For time:
20 dumbbell box step-overs
40 AbMat sit ups
40 box jumps
40 AbMat sit ups

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box

CASH OUT
Accumulate 2:00 of a hollow body hold
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‍WEDNESDAY MASH UP    JUNE 4, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 bootstrappers
10 light barbell strict press
10 light barbell deadlifts
10 push ups/knee push ups
10 regular barbell strict press
10 regular barbell deadlifts
10 box dips
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Warm up clean and jerk
Roll outs

METABOLIC CONDITIONING :‍

AMRAP 8:00 of:
1 Clean & Jerk 105/75
1 Barbell Roll-out

2 - 2, 3 - 3, 4 - 4....

AMRAP 8:00 of:
100' KB Farmer's Carry, L 70/53
10 Plank shoulder taps (5 each side)
100' KB Farmer's Carry, R 70/53
10 Plank shoulder taps (5 each side)

AMRAP 8:00 of:
15 Cal Echo bike
15 Ring dips/Box dips

*Rest 4 minutes between workouts.

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

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‍TEAM THURSDAY  JUNE 5, 2025

Warm Up

2:00 bike/row/run/ski

2 Rounds for quality
4 Inch worms with seal and down dog
8 light KB swings (overhead)
8 hips down push ups
8 arch/hollow (beat) swings

Start of summer test: Max effort plank hold!
Must maintain one style (hands or elbows)
Any break in midline - hips up or down, means you're done!

*Will be done with a partner. Your partner will watch for breaks in form
and watch the clock for you.

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‍TEAM METABOLIC CONDITIONING :

20:00 AMRAP

Partner 1: Run 400m/Bike 25 cals
Partner 2: AMRAP
5 Toes to bar
10 Burpees
15 Kettlebell swings (53/35)

COOL DOWN
2-3 minute walk or easy bike

1:00 seal stretch
1:00 puppy dog

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FRIDAY JUNE 6, 2025

WARM UP

2:00 bike/run/row/ski

2 Rounds
8 cat cows
8 squat press outs with plate
8 PVC passthroughs
8 Samson stretches
8 deadbugs
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STRENGTH: Tempo Back Squats 3 seconds lower - 3 seconds up
5 - 3 - 2 - 1 - 1 - 1   (May 23)
Build in weight across the sets while maintaining the tempo

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METABOLIC CONDITIONING :‍

5 rounds for calories:
‍2:00 Bike or row
2:00 rest

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SATURDAY   JUNE 7, 2025

OPEN GYM  0800 - 1000

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