June 9th - 14th, 2025
MONDAY JUNE 9, 2025
2:00 bike/row/ski/run
2 Rounds
5/5 World's greatest stretches
8 barbell strict press
8 barbell good mornings
8 scap pull ups
STRENGTH: Push Press 3 - 3 - 3 - 3 - 3 - 3 (May 16)
METABOLIC CONDITIONING:
9 rounds for time of:
3 strict pull-ups/ring rows
3 kettlebell snatches, right arm (53/35)
3 kettlebell snatches, left arm
TUESDAY JUNE 10, 2025
WARM UP
2:00 run/bike/row
2 Rounds
8 cat cows
8 goblet squat
8 barbell deadlifts
8 barbell muscle cleans
8 deadbugs
STRENGTH: 3-position Squat Clean: 1 set = at hip - above knee - from floor
Barbell (May 23)
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 :
10-8-6-4-2 reps for time of:
Power cleans (115/165)(95/135)(65/95)
Hand release push ups
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 standing quad stretch
1:00 scorpion stretch
WEDNESDAY MASH UP JUNE 11, 2025
Warm up:
2:00 run/bike/row/ski
1 Round
200m jog
10 down dog to seal
10 air squats
10 baned presses
10 banded good mornings
10 bench/box dips
10 light DB thrusters
2 pull to stand on rope
Warm up deadlift
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
5 Deadlifts, 275/185
10 "V" ups
5 Ring Dips/Box dips
AMRAP 9 minutes of:
30 Dumbbell thrusters, 35/20#
1 Rope Climbs/2 Pull to standing
20 Dumbbell Thrusters, 35/20#
2 Rope Climbs/4 Pull to standing
10 Dumbbell thrusters, 35/20#
3 Rope Climbs/6 pull to standing
If two or more at the rope-take turns
AMRAP 9 minutes of:
500m Row
400m Run
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 12, 2025
Warm Up
2:00 bike/row/run/ski
2 Rounds for quality
1:00 single under jumps/1:00 double unders (2nd round)
4 Inch worms with seal and down dog
8 single arm DB press each side
8 hollow rocks
8 alternating lunges
SKILL : Handstand Skills
5-8 reps kick to hands - quarter kick up
Accumulate 1:00 handstand hold against wall (can alternate with a partner) OR double DB overhead holds
5-8 Wall walks or Half Wall walks - alternate with a partner (1-2 at a time)
Accumulate 10 strict HSPU, box HSPU, pike HSPU
TEAM METABOLIC CONDITIONING :
3 rounds for time with a partner:
100 alternating lunges
200 double-unders or 400 single unders
400-m team med-ball carry (14/20 lb)
Break up the lunges and double-unders between partners and switch who carries the ball as needed.
Cash out
Tabata Planks - using the set up and form you did for last week's test.
*If you missed last week, test it today BEFORE Handstand skill work
FRIDAY JUNE 13, 2025
WARM UP
2:00 bike/row/ski/run
2 Rounds
8 air squats
8 single arm DB high pulls each arm
8 barbell strict press
8 barbell sumo deadlift (no high pull!)
Set up stations and review each movement
2 Rounds
:30 row
4 wall ball shots
4 sumo deadlift high pulls
4 box jumps
4 push presses
METABOLIC CONDITIONING : Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots (20/14#)(10/9') - must meet these for Rx!
1 minute of sumo deadlift high pulls (75/55)
1 minute of box jumps (20" - everyone)
1 minute of push presses
1 minute of rowing calories
Rest 1 minute
Score is totals reps!
This is a benchmark workout that we will re-test at the end of the summer!
COOL DOWN
3:00 easy walk or bike
Spend 5:00 foam rolling quads and back!
**Follow the link below to see the classic video of this workout and explanation of its origin by Greg Glassman! (As well as a lesson in early 2000s fitness fashion!)
SATURDAY JUNE 14, 2025
OPEN GYM