June 8th - 13th, 2026

MONDAY   JUNE 8, 2026

‍Warm up:

2:00 run/bike/row/ski

2 rounds
8 air squats
8 banded passthroughs
8 banded presses
8 90/90 hip switches each side

Then: 1:00 bottom of the squat hold

STRENGTH: Back Squat  6 - 6 - 6 - 6 Build to heavier than 8 Rm. Let's turn previous 1RM into 2 reps! (May 19)

‍METABOLIC CONDITIONING :

NARF!

For Time:
9-15-21 reps for time of:
Pull-ups
Thrusters 95/65#

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

1:00 couch stretch each side

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‍TUESDAY   JUNE 9, 2026

WARM UP

2:00 Run/bike/row/ski

2 Rounds
100 meter run
4 Inch worms with seal and down dog
8 Samson stretches
8 Single arm DB strict press - increase weight each round warm up for strength
8 lateral leg swings each side
:15 calf stretch each side

STRENGTH: Single Dumbbell Strict press 3 x 6 reps at 75-80% of 6 Rep Max from May 12th
If one side is weaker, perform a 4th set on that side.

METABOLIC CONDITIONING:

6 Rounds for time:
400m run
-Rest 1:30 between rounds
-Score is total time (run + rest)

‍Cool down:
2:00-3:00 easy bike or take a walk!
1:00 calf stretch
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‍WEDNESDAY MASH UP    JUNE 10, 2026

Warm up:

2:00 run/bike/row/ski

1 Rounds
10 seal rocks (puppy dog to seal)
5/5 World's greatest stretches
10 light KB swings
10 arch/hollow swings
10 barbell strict presses
10 knees to elbows
10 barbell push jerks

Warm up push jerk weight

‍METABOLIC CONDITIONING :‍

AMRAP 5 minutes of:
250m Row
21 Kettlebell Swings, 53/35

AMRAP 5 minutes of:
12 Push Jerks, 135/95
6 Barbell roll outs

AMRAP 5 minutes of:
Up the Hill Farmer's Carry, 53's/35's
15/10 Calories, Air Bike

*Rest 3 minutes between workouts

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‍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 11, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 cat cows
8 knee push ups
8 strict knee raises
8 broad jumps
1 pull to stand - start laying on ground, return to start position

Skill: Rope Climbs! 10-15 minutes - Last week!

Foot wrap practice - Bands and rope - Rope over pull up bar

Rope: Three max effort attempts! Climb as high as possible; Climb as high as possible in the fewest possible pulls

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TEAM METABOLIC CONDITIONING:

Deck of Death!
For Time with a partner:
Complete a full deck of 52 cards plus two jokers
Hearts = Push ups
Diamonds = Sit ups
Clubs = Air squats
Spades = Box jumps (24/20")

Jokers are 15 burpees!
Face Cards 10 reps
Aces 11 reps

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FRIDAY   JUNE 12, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 bootstratppers
8 cobra sumo good mornings
8 scap pull ups
8 glute bridges
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STRENGTH:  Deadlift  4 - 4 - 4 - 4 - 4   (May 29)

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‍METABOLIC CONDITIONING:

AMRAP 15:00
‍400-m plate carry (45/45 lb)
5 deadlifts @50-60% of your 4Rm
10 strict toes-to-bars

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‍Cool Down

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

SATURDAY   JUNE 13, 2026

OPEN GYM  0800 - 1000