Week of Monday, June 9th, 2025

Week of Monday, June 9th, 2025 

Monday, 6/9/25

Warmup: 

a. 3 rounds

5 crawl outs with a push-up

10 scap pulls

15 wall facing squats

20 high knees

A1) Back squats - 3 x 8

A2) Pull-ups - 3 x max set

B) 3 rounds for time:

15 wall balls

12 box jumps

9 toes to bars

6 burpees

3 wall walks

Tuesday 6/10/25

Warmup : 1 rounds

2 length high knees

2 length butt kicks

2 lengths lunges

1 length broad jumps

1 length bear crawl

2 length bottoms up carry

20 band pull aparts

A1) Bench press - 4 x 6, Tempo 3:1:1

• heavier than last week

A2) Chin-ups - 4 x 4, Tempo 3:1:1

B) 3 rounds for time:

500 m row

25 paralette dips

25 sit-ups

Wednesday 6/11/25

Warmup : 3 rounds

10 good mornings

20 mountain climbers

30 second farmer’s hold

A1) Deadlifts - 5 x 3

A2) hammer curl and shoulder press combo - 3 x 10

B) For time

15 hang power clean and push press (95/65)

30 jumps over the bar

12 hang power clean and push press (95/65)

24 jumps over the bar

9 hang power clean and push press (95/65)

18 jumps over the bar

Thursday 6/12/25 

a. Warmup : 2 rounds

30 single unders

20 russian kettlebell swings

20 step ups

10 scap pulls

1. 3 rounds : 40 sec hold / 20 sec rest

Weighted plank

Weighted wall sit

Handstand hold

Dead hang

B) For time:

Bike 2 miles

5 rounds of “Cindy”

5 pull-ups

10 push-ups

15 squats

800 m run

Friday 6/13/25

Core and kettlebell class

Saturday 6/14/25

Warm-up : 3 rounds

200 m jog

15 goblet squats

15 kb shrug high pulls

Partner WOD: 3 rounds for time with a partner

800 m run together

30 front squats (115 / 75)

30 bent over rows (115 / 75)

Split reps between partners