June 23rd-28th, 2025

MONDAY  JUNE 23, 2025

2:00 bike/row/ski/run

2 Rounds
4/4 World's greatest stretches
8 single arm DB press each side
8 air squats
8 arch/hollow swings
8 alternating front rack stretch

Then: 1:00 bottom of squat hold

‍STRENGTH:  Front Squats   8 - 8 - 8 - 8 (New series!)

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METABOLIC CONDITIONING:

For time:
30 toes-to-bars
20 lateral jumps over the dumbbell
10 alternating dumbbell snatches (75/50)(50/35)

20 toes-to-bars
15 lateral jumps over the dumbbell
10 alternating dumbbell snatches

10 toes-to-bars
5 lateral jumps over the dumbbell
5 alternating dumbbell snatches

COOL DOWN
2-3 minutes walk or easy bike

1:00 puppy dog stretch
1:00 couch stretch each leg

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‍TUESDAY    JUNE 24, 2025   

WARM UP

2:00 run/bike/row
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2 Rounds
100' shuttle run (down and back 2x)
8 Samson stretches (4 each side)
8 single arm DB presses each arm
8 single arm DB high pulls each arm
4/4 kneeling wrist circles
:20 calf stretch each side

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STRENGTH: Push Press  2 - 2 - 2 - 2 - 2 - 2   (June 9)

‍METABOLIC CONDITIONING :

Every 4 minutes for 5 rounds: 400-meter run
*Should have at least 1:30 rest between rounds, decrease distance to 200m if it takes longer.
*Aim for equal times or faster each round (negative splits)!‍

Cool down:
Walk 200-400m
1:00 standing quad stretch each leg
1:00 calf stretch each leg
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‍WEDNESDAY MASH UP    JUNE 25, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 Inch worms with seal and down dog
10 banded passthroughs
10 air squats
10 banded good mornings
10 hips down push ups
10 barbell deadlifts
10 barbell strict press
10 barbell overhead squat

Warm up the barbell movements.
All lifts will come from the floor.
Set the barbell weights up so that you can easily "peel off" the heavier weight to get to your working weights.
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METABOLIC CONDITIONING :‍

AMRAP 7 minutes of:
25 Deadlifts, 225/155
25 Bar-facing Burpees

AMRAP 7 minutes of:
15 Push Jerks, 155/105
15 Bar-facing Burpees

AMRAP 7 minutes of:
20 Overhead Squats, 135/95
20 Bar-facing Burpees

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*Rest 3 minutes between workouts.

Cool Down
3:00 Easy walk/bike
1:00 scorpion stretch each side
2:00-3:00 Foam roll back/legs

‍TEAM THURSDAY  JUNE 26, 2025

Warm Up

2:00 bike/row/run/ski
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2 Rounds for quality
4 Inch worms with seal and down dog
8 goblet squats
8 alligator rolls (hollow to arch on floor)
8 hips down pull ups
8 scap pull ups

SKILL : Handstand Skills‍

5-8 reps kick to hands quarter kick up
OR
5-8 kick to wall handstand - work on doing these with confidence, with a short (5 second) hold on wall
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5 Pike HSPU
5-10 Box HSPU
3-5 Negative HSPU - kick up and lower down to 1-2 mats with control!

**If not working upside down
3 sets x 5 reps of Seated DB strict Press
Working to a heavy weight
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‍TEAM METABOLIC CONDITIONING :

3 rounds for time:
‍50-calorie Echo bike (should take less than 5:00, if longer reduce cals)
1:00 handstand holds/Plank holds
50 Abmat sit ups

One partner works at a time. Split reps evenly but in any quantity or order desired.
Can assist partner in their handstand holds, if needed
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FRIDAY JUNE 27, 2025

WARM UP

2:00 bike/row/ski/run

1 Round
10 cat cows
10 goblet squats
10 Light DB strict press
10 Light DB deadlifts
10 Light DB front squats
10 arch/hollow swings

1 Round
5 Barbell deadlifts
5 Barbell hang muscle cleans
5 Barbell front squats

STRENGTH: 3-position Squat Clean: 1 set = at hip - above knee - from floor
Barbell   (June 10)
5 sets increase weight each set as long as form stays consistent
*Must be a squat clean - not a power clean into a front squat :)

‍METABOLIC CONDITIONING :

AMRAP 10:00
5-10-15-20-etc
Calorie Row
Kettlebell swings (53/35)

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 standing quad stretch
1:00 hang from bar

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SATURDAY   JUNE 28, 2025

OPEN GYM

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