Week of Monday, June 23rd, 2025

Week of Monday, June 23rd, 2025 

Monday, 6/23/25

Warmup: 

a. 3 rounds

5 crawl outs with a push-up

10 scap pulls

10 wall facing squats

20 second frog pose

A1) Back squats - 3 x 12

A2) Pull-ups - 3 x max reps

B) 4 rounds for time:

20 dumbbell thrusters (35 / 25)

20 anchored leg raises (hold dumbbells above head lying on back)

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

A) Bench press - 5 x 3

• Heaviest possible

B) 3 rounds for time:

500 m row

30 lunges

30 push-ups

Wednesday 6/18/25

Warmup : 3 rounds

10 good mornings

20 bridges

30 mountain climbers

A1) Romanian deadlifts - 3 x 8

Tempo 3:1:1

A2) Hip thrusts off bench - 3 x 8

B) 3 rounds for time:

20 Alternating dumbbell snatches

20 burpees

Thursday 6/19/25 

a. Warmup : 2 rounds

30 jumping jacks

20 lunges

10 scap pulls

A) Push press - 5 x 5

B) 3 rounds for time:

Bike 1 mile

30 Wall balls

20 hollow rocks

10 pull-ups

Friday 6/20/25

Core and kettlebell class

Saturday 6/21/25

Warm-up : 3 rounds

200 m jog

10 goblet squats

10 dumbbell clean and press

10 hollow rocks

Partner WOD: 2 rounds for time with a partner

1 mile run together together

40 Toes to bar

20 devil’s presses

Split reps between partners