WARM-UP

25’ LINE DRILLS
Jog Down/ Back
Carioca Down/Back
Lunge + Reach Overhead
Walking Coassack Squats
Walking Floor Scrapers
Toe Walk
Toy Soldiers
Walking Groiners w/ Twist

Into…

2 ROUNDS
200M Jog
10 Alt Box Step Ups
10 Deadbug
8 RDL (RND 2: 8 Deadlifts)
8 Cat/Cow

WORKOUT (PERFORMANCE)

ON A 5:00 RUNNING CLOCK…
200m Run
Into…
2 ROUNDS
12 Box Jumps (24/20)
6 Deadlifts (225/155)

-Rest w/ Time Remaining-

ON A 7:00 RUNNING CLOCK…
400m Run
Into…
3 ROUNDS
12 Box Jumps
6 Deadlifts

-Rest w/ Time Remaining-

ON A 9:00 RUNNING CLOCK…
600m Run
Into…
4 ROUNDS
12 Box Jumps
6 Deadlifts

(Score is Total Working Time)

KG BB: (100/70)

WORKOUT (FITNESS)

ON A 5:00 RUNNING CLOCK…
200m Run
Into…
2 ROUNDS
12 Box Jumps (20)
6 Deadlifts (155/105)

-Rest w/ Time Remaining-

ON A 7:00 RUNNING CLOCK…
400m Run
Into…
3 ROUNDS
12 Box Jumps
6 Deadlifts

-Rest w/ Time Remaining-

ON A 9:00 RUNNING CLOCK…
600m Run
Into…
4 ROUNDS
12 Box Jumps
6 Deadlifts

(Score is Total Working Time)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

MOBILITY ROUND
10 Alt. Arm Swings Cross-Body
10 Alt. Up & Down Arm Swings
10 Shoulder Rolls Forward + Backwards
10 Wall Slides*
10 SLOW Arm Haulers
10 Alt. Thread the Needles

*Stand with your back, elbows, and wrists against a wall. Slide arms up like a snow angel, keeping contact w/ the wall at all times.

Into…

2-3 ROUNDS (Time Permitting)
30 Jumping Jacks
10 Air Squats*
10 Single Ring Ring Rows*
:20 Overhead BB Hold

*RND 2 complete 10 Jumping Air Squats + Ring Rows. RND 3 complete 10 BB Front Squats + Jumping Pull-Ups.

STRENGTH (ALL) — 10-10-10 Strict Press*

Shoulder Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES*
1 Strict Press (75/55)
2 Front Squats
3 Pull-Ups

*Each round each movement rep increases by 1. Ex: RND 1= 1,2,3, RND 2= 2,3,4 and so on.

(Score is Total Reps)

KG BB: (35/25)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES
1 Strict Press (45/35)
2 Front Squats
3 Jumping Pull-Ups

*Each round each movement rep increases by 1. Ex: RND 1= 1,2,3, RND 2= 2,3,4 and so on.

(Score is Total Reps)

KG BB: (20/15)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Elevated Calf Raises*
10 Tib Raises
10 Banded Lat Pushdowns

*Pause for :02 in bottom position

(No Measure)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

EVERY 4:00 x 6 SETS
400m Run
20 Wall Balls (20/14)
Max Ski Erg in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Total Cals)

WARM-UP

EMOM x 3 MINUTES (:40 ON / :20 OFF)
MIN 1 – 90/90 Hip Rotations
MIN 2 – Yoga Push-Ups
MIN 3 – Kang Squats

Into…

2 SETS
200m Run
8 Air Squats
8 Alt. Elbow Punches
8 Strict Press

Into…

2 SETS
100m Run
6 Front Squats
6 Push Press
6 Thrusters

STRENGTH (ALL) — 5×2 Back Squat*

Back Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

WORKOUT (PERFORMANCE)

FOR TIME
400m Run
50 Thrusters (95/65)
400m Run

(Score is Time)

KG BB: (42.5/30)

WORKOUT (FITNESS)

FOR TIME
400m Run
50 Thrusters (65/45)
400m Run

(Score is Time)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 KB Jefferson Curls

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

2 ROUNDS FOR TIME
500m Run
250m SkiErg or Row
20m Burpee Broad Jumps
20m Walking Farmers Lunges
20 Wall Balls (20/14)
250m SkiErg or Row
500m Row

(Score is Time)

WARM-UP

1 ROUND
1:00 Bike (EZ)
10 Banded Pull Aparts
10 Arm Haulers
10 Scap Pull Ups

Into…

1 ROUND
1:00 Bike (MOD)
10 Supinated Banded Pull Aparts
10 Banded Dante Rows
10 Ring Rows

Into…

1 ROUND
1:00 Bike (Workout Pace)
10 Overhead Banded Pull Aparts
10 Banded Lat Push Downs
10 Kip Swings

WORKOUT (PERFORMANCE)

3 SETS
ON AN 8:00 RUNNING CLOCK…
75/65 Cal Bike
Max Gymnastics Reps*

-Rest 3:00 b/t Sets-

*Gymnastics Reps…
SET 1- Pull-Ups
SET 2- Chest to Bars
SET 3- Bar Muscle-Ups

(Score Total Reps)

WORKOUT (FITNESS)

3 SETS
ON AN 8:00 RUNNING CLOCK…
65/55 Cal Bike
Max Gymnastics Reps*

-Rest 3:00 b/t Sets-

*Gymnastics Reps…
SET 1- Ring Rows or Jumping Pull-Ups
SET 2- Pull-Ups
SET 3- Chest to Bars

(Score Total Reps)

OPTIONAL COOL DOWN (ALL)

2 SETS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Rebound Pose

(No Measure)

WARM-UP

200m Run

2 ROUNDS
5 Clean Deadlifts
10 Elbow Punches
10 Strict Press
5 Hang Muscle Cleans

400m Run

1 ROUND
5 Clean Pulls
5 Hang Power Cleans
10 Push Press

Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

OPTIONAL COOL DOWN (ALL)

FOR RECOVERY
5:00 Foam Roll Legs or 5:00 EZ Bike

(No Measure)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

6 ROUNDS FOR TIME
8 Deadlifts (Moderate-Heavy)
20 Sit-Ups
50m Farmers Carry
200m Run

(Score is Time)

WARM-UP

2 ROUNDS
30 Single Unders
10 Alt. Lunges
10 Scap Push-Ups
10 Tuck-Ups*

*Option to complete V-Ups RND 2.

Into…

1-2 ROUNDS (Time Permitting)
20 Double Unders or 5 Single-Single-Double Unders
10 Kip Swings*
10 Heel Elevated Narrow Stance Air Squats
10 Push-Ups

*RND 2 → 10 Toes to Something

STRENGTH (ALL) — ON AN 18:00 RUNNING CLOCK… Build to a Moderate-Heavy 2-Rep Bench Press

Bench Press for load:
#1: 2 reps

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES
10 Toes to Bar
20 Double Unders
10 Alt. Pistols
20 Double Unders

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES
10 Toes to Something
40 Single Unders
10 Heel Elevated Narrow Stance Air Squats
40 Single Unders

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
1:30 Hurdler Stretch (R)
1:30 Hurdler Stretch (L)
1:00 Butterfly Stretch
1:00 Saddle Stretch
1:00 Corpse Pose

(No Measure)

WARM-UP

EMOM x 5 MINUTES
MIN 1 – :45 Arms Only Rowing
MIN 2 – :45 Arms + Body Rowing
MIN 3 – :45 Half Slide Rowing
MIN 4 – :40 Full Slide Rowing (SPM 22-25)
MIN 5 – :40 Full Slide Rowing (SPM 24-28)

Into…

2 QUICK ROUNDS
5 Cat Cows
5 Good Mornings (BB Optional)
5 Hang High Pulls
5 Hang Muscle Snatches

WORKOUT (PERFORMANCE)

FOR TIME
5000/4500m Row*

*Every 3:00, not including 0:00, Complete Reps of Hang Power Snatches* (75/55).

Hang Power Snatch Reps…
RND 1 = 12
RND 2 = 11
RND 3 = 10
And so on…

(Score is Time)

KG BB: (35/25)

WORKOUT (FITNESS)

FOR TIME
4500/4000m Row*

*Every 3:00 Complete Reps of Hang Power Snatches* (65/45).

Hang Power Snatch Reps…
RND 1 = 12
RND 2 = 11
RND 3 = 10
And so on…

(Score is Time)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

4 SETS
400m Run
10 Wall Balls (30/24)
10 Sandbag/ DB Front Rack Alt. Lunges (Athlete Choice)
10 Burpees
10 Wall Balls

-Rest 2:00 b/t Sets-

(Score is Total Time)

Army Birthday WOD (6/14/25)

10 Rounds (Partner WOD, You Go I Go)

6 x Clean and Jerks (M: 135/95) (F: 95/65)

14 x Assault Bike Calories

25 x Pushups

Time Cap: 25 Minutes

Stimulus: ~2 min/round. Athletes scale weight, movement or pushup reps as needed.