Week of Monday, June 16th, 2025

Week of Monday, June 16th, 2025 

Monday, 6/16/25

Warmup: 

a. 3 rounds

5 crawl outs with a push-up

10 scap pulls

10 wall facing squats

20 second pigeon pose

A1) Back squats - 3 x 10

A2) Pull-ups - 3 x max reps

B) 4 rounds for time:

25 wall balls

25 hanging knee raises

Tuesday 6/17/25

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 4, Tempo 3:1:1

• heavier than last week

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

B) For time:

3 k row

Wednesday 6/18/25

Warmup : 3 rounds

10 good mornings

20 mountain climbers

30 second farmer’s carry

A) Deadlifts - 6 x 2

B) For time:

15 dumbbell  hang power clean and push press (50/35)

15 burpees

12 dumbbell hang power clean and push press (50/35)

12 burpees

9 dumbbell hang power clean and push press (50/35)

9 burpees

Thursday 6/19/25 

a. Warmup : 2 rounds

30 single unders

20 lunges

10 scap pulls

1. 2 rounds : max effort

Weighted plank

Weighted wall sit

Handstand hold

Dead hang

B) 2 rounds for time:

Bike 1.5 miles

3 rounds of 

10 pull-ups

20 push-ups

30 squats

Friday 6/20/25

Core and kettlebell class

Saturday 6/21/25

Warm-up : 3 rounds

200 m jog

10 goblet squats

10 behind the neck presses

10 hollow rocks

Partner WOD: 3 rounds for time with a partner

800 m run together

30 overhead squats (95 / 65)

30 toes to bars

Split reps between partners