Week of Monday, June 30th, 2025

Week of Monday, June 30th, 2025 

Monday, 6/30/25

Warmup: 

a. 3 rounds

5 crawl outs with a push-up

10 scap pulls

10 wall facing squats

10/10 hovering tabletop glute extensions

A1) Back squats - 3 x 15

A2) Pull-ups - 3 x max reps

B) 4 rounds for time:

15 box jumps (24 / 20)

15 v-ups

Tuesday 7/1/25

Warm-up: 3 rounds

50 single unders

30 second plank

15 band tricep extensions

A1) Ring dip hold - 3 x 20 sec

A2) Single arm kb floor press - 3 x 8, each side

B) 3 rounds for time:

6 turkish get ups

12 ring dips 

60 Double unders

Wednesday 7/2/25

Warmup : 3 rounds

10 good mornings

20 bridges

30 mountain climbers

A1) Romanian deadlifts - 4 x 6

Tempo 3:1:1

Heavier than last week

A2) Bicep curls - 4 x 16

B) 3 rounds for time:

30 slam balls

15 burpees over the ball

Thursday 7/3/25 

a. Warmup : 2 rounds

10 scap pulls

20 lunges

30 second handstand hold

A) Push press - 5 x 4

B) 5 minutes max effort at each station / 1 minute rest:

1. Bike for calories

2. Ascending rep ladder starting at 1 rep and increasing 1 rep each round

1 Handstand push-up

1 Power clean

***score is number of reps***

3. Row for calories

Friday 7/4/25

Core and kettlebell class

Saturday 7/5/25

Warm-up : 2 rounds

200 m jog

10 hollow rocks

10 goblet squats

10 tempo push-ups (3:1:1)

Partner WOD: 25 min AMRAP, switching off with partner when they return from the run

Partner 1 - Run 400 m 

Partner 2 - AMRAP of:

5 Pull-ups

10 Push-ups

15 Wall balls

** Partner 1 picks up where partner 2 left off**

*** Score = number of partner 2 reps + 40 reps for each run***