June 30th - July 5th, 2025

‍MONDAY    JUNE 30, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 bootstrappers
8 PVC sumo stance good mornings
8 PVC pass throughs
8 arch/hollow swings
:30 PVC front rack stretch each side

STRENGTH:   Sumo Deadlift   3 - 3 - 3 - 3 - 3 - 3   (June 17)

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METABOLIC CONDITIONING:

12:00 AMRAP
5-10-15-25-etc
‍Chest-to-bar pull-ups
10 shuttle runs between rounds (1 shuttle run is 25 ft down and back)

*Scaling for Pull ups: banded (Across rig) chest to bar, kipping pull ups, jumping chest to bar pull ups
*Should be able to do at least sets of 5.

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 seal stretch
1:00 puppy dog stretch

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‍TUESDAY    JULY 1, 2025   

WARM UP

2 Rounds
1:00 single unders/1:00 double unders (2nd round)
8 air squats
8 banded presses
8 alternating back step lunges
8 kneeling wrist circles (4 each direction)
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STRENGTH:  Barbell Thruster 3 - 3 - 3 - 3 - 3 - 3 (June 16)

‍METABOLIC CONDITIONING :

5 rounds for time of:

10 Goblet back step lunges (53/35)
30 AbMat sit-ups
50 double-unders/100 single unders

‍Cool down
2-3 minutes walk/bike
1:00 foam roll quads and back
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‍WEDNESDAY MASH UP    JULY 2, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
5/5 World's greatest stretch
10 air squats
10 banded good mornings
10 banded presses
10 box dips
10 light KB Sumo Deadlifts
10 light KB swings (eye level)
10 barbell power cleans
10 barbell push presses

Warm up power clean and push press

METABOLIC CONDITIONING :‍

AMRAP 6 min of:
12 Power cleans 115/75
9 Shoulder to overhead
6 Ring Dips

AMRAP 6 minutes of:
7 Kettlebell Swings (eye level), 70/53
7/5 Calories, Air bike

AMRAP 6 minutes of:
50 Air Squats
15 V-ups
15 KB Sumo Deadlifts, 70/53

*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  JULY 3, 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 light DB strict press (both arms together)
8 mountain climbers - focus on stretch of each side
:30 kneeling wrist stretch

SKILL : Handstand Skills‍

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

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

‍TEAM METABOLIC CONDITIONING :

For time with a partner:
‍225 (women)/300 (men)/275 (mixed)
One partner rows at a time; trade off as desired.
Non-rowing partner must accumulate :30 plank hold before getting on to the rower

Cool down:‍

2:00 walk or bike
10 seal to down dog
1:00 supine twist on each side
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FRIDAY JULY 4, 2025

OPEN GYM 8-10am

Happy 4th of July!

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SATURDAY   JULY 5, 2025

OPEN GYM  0800 - 1000

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