June 22nd - 27th, 2026

MONDAY   JUNE 22, 2026

‍Warm up

2:00 run/row/bike/ski

2 Rounds
8 air squats
8 PVC passthroughs
8 alternating lunges
8 banded monster walks 4 each side
90/09 hip switches 4 each side
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STRENGTH:   Back Squat  4 - 4 - 4 - 4 - 4 - 4 (June 8)

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‍METABOLIC CONDITIONING :

30-20-10 reps for time:

Front-rack reverse lunges (134/95 lb)
Knees-to-elbows
Calorie bike or row if not enough bikes

**Should be about a 10:00 workout, scale appropriately!

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

1:00 couch stretch each side

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‍TUESDAY   JUNE 23, 2026

WARM UP

2:00 Run/bike/row/ski

2 Rounds

100ft shuttle run (25' down and back)
4 Inch worms with seal and down dog
8 banded presses
:30 overhead band stretch

STRENGTH: Strict Press  20 minutes to establish a 5 rep. starting point for a 5 - 3 - 1 series.

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‍METABOLIC CONDITIONING:

Every 3:00 for 5 rounds:
‍10 Double DB push presses (50/35)
8 shuttle runs (1 = 25' out and back)
– Rest the remainder of the interval.
– Use two dumbbells.

* Score is the slowest round! Good pacing test!

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

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‍WEDNESDAY MASH UP    JUNE 24, 2026

Warm up:

2:00 run/bike/row/ski

1 round
200m jog
10 bootstrappers
10 strict knee raises
:30 calf stretch each side
2 rope pull to stand (starting and ending on the floor)
10 barbell hang power cleans
10 barbell front squats
1 rope climb or pull to stand

Warm up hang squat cleans

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‍METABOLIC CONDITIONING :‍

AMRAP 7 minutes of:
6 Hang squat cleans (135/95)
2 Rope climbs/1 Rope climb/4 pull to stand

AMRAP 7 minutes of:
200m run
14 alternating clean bag over the shoulder

AMRAP 7 minutes of:
50 V-ups
50/35 Calories, Air Bike

*Rest 4 minutes between workouts

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

2:00 foam roll back and shoulders

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‍TEAM THURSDAY  JUNE 25, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 alternating box step ups (24/20")
8 single arm DB presses
8 single arm DB high pulls each arm

Plus your specific skill warm up elements!

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‍SUMMER SKILL CHALLENGE!

If you missed last week, start with Week 1 and film your first attempts!

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TEAM METABOLIC CONDITIONING:

5 rounds for time with a partner:
30 alternating DB snatches (70/50) - heavier than you usually do!
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar.

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Cool Down
2-3 walk
1:00 puppy dog stretch
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FRIDAY   JUNE 26, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
1:00 single unders/1:00 double unders
8 single leg KB Romanian DL each side
8 Russian KB swings warm up weight
8 glute bridges

STRENGTH:  Deadlift  3 - 3 - 3 - 3 - 3 - 3  (June 12)

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‍METABOLIC CONDITIONING:

2 rounds for time:
100 double-unders
50 Russian KB swings (70/53)
100-m KB suitcase carry (70/53)

‍Cool Down

2-3 walk/easy bike
1:00 seal stretch

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SATURDAY   JUNE 27, 2026

OPEN GYM  0800 - 1000