WARM-UP

1 ROUND
10 Wall Ball Deadlifts
10 WB Alt. Around the Worlds
10 WB Strict Press
10 WB Ground to Overhead
100m WB Farmers Run

Into…

2 ROUNDS
300/250m Row
10 WB Front Squats w/ :01 Pause at Bottom*
10 WB Push Press*
10 Scap Push-Ups
5 Push-Up to Pike

*RND 2 complete 5 WB Thrusters + 5 WB shots.

WORKOUT (PERFORMANCE)

EMOM x 24 MINUTES
MIN 1&2 – 300/250m Row + Max Wall Balls (20/14)
MIN 3 – Rest
MIN 4&5 – 300/250m Row + Max Push-Ups
MIN 6 – Rest

(Score is Total Wall Balls & Push-Ups)

KG WB: (9/6)

WORKOUT (FITNESS)

EMOM x 24 MINUTES
MIN 1&2 – 250/200m Row + Max Wall Balls (14/10)
MIN 3 – Rest
MIN 4&5 – 250/200m Row + Max Push-Ups
MIN 6 – Rest

(Score is Total Wall Balls & Push-Ups)

KG WB: (6/5)

FINISHER (ALL)

6 SETS (:30 ON/ :30 OFF)
Banded Plank Hold

(No Measure)

EXTRA CREDIT (ALL)

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 5×3
Push Jerk*

*Pause :02 in the catch position. Keep weight Moderate across all sets.

(Score is Weight)

2.) 3 SETS
20 Wall Facing Shoulder Taps
10 Wall Facing Handstand Push-Ups*

-Rest As Needed b/t Sets-

*If unable to do this movements, complete Pike Push-Ups instead.

(No Measure)

WARM-UP

2 ROUNDS
20 Bunny Hops
10 Empty Barbell High Hang Muscle Cleans
10 Alt. Elbow Punches
20 Ant. Tib Raises

Into…

2 ROUNDS
40 Single Unders or 25 Double Unders
10 Empty Barbell Clean Deadlifts
10 Empty Barbell Strict Press
20 Hollow Rocks

STRENGTH (ALL)

ON A 16:00 RUNNING CLOCK…
Build to a Heavy Complex…

2 Hang Cleans*
+
1 Shoulder to Overhead

*Option for Squat or Power.

(Score is Weight)

WORKOUT (PERFORMANCE)

EVERY 1:15 x 10 SETS
2 Hang Clean & Overhead (Athlete Choice) + 25 Double Unders*

*Athletes can build weight as they go. Missed reps do not count toward total weight.

(Score is Total Weight)

WORKOUT (FITNESS)

EVERY 1:15 x 10 SETS
2 Hang Clean & Overhead (Athlete Choice) + 40 Single Unders*

*Athletes can build weight as they go. Missed reps do not count toward total weight.

(Score is Total Weight)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs

-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.

5 ROUNDS FOR TIME
600m Run
15 Sandbag Ground to Shoulder (or Power Cleans 135/95)
20 DB Walking Farmer Lunges (50/35)
300m Row

(Score is Time)

WARM-UP

AMRAP x 5 MINUTES
:30 Bike
4 Sit-Ups
4 DB/KB Slides
4/4 DB/KB Deadlifts
4/4 Single Arm DB/KB Swings

Into…

AMRAP x 5 MINUTES*
:15 DB/KB Suitcase Hold
10 Alt. Russian Twists
:15 Single DB/KB Front Rack Hold
10 Alt. Bicycle Crunches
:15 Single DB/KB Overhead Hold

*Perform the holds all on one arm, then switch to the other arm on the next round.

WORKOUT (ALL)

2 ROUNDS FOR QUALITY
30/25 Cal Bike
200m DB/KB Farmer Carry (Athlete Choice)
30/25 Cal Bike
150 DB/KB Front Rack Carry
30/25 Cal Bike
100m DB/KB Overhead Carry

(No Measure)

FINISHER (ALL)

2 SETS
15 Sit-Ups
30 Russian Twists
60 Alt. Bicycle Crunches
1:00 DB/KB Alt. Slides

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

1 ROUND
5 Inch Worm + Push Up
5/5 Split Squats
10 Up Downs
10 Tuck Ups

Into…

1 ROUND
10 Scap Push Up to Pike
10 BW Lunges
8 Burpees
10 Scap Pull Ups

Into…

1 ROUND
5 Pike Push Ups OR Hand Release Push Ups
10 Front Rack Lunges
6 Burpees Over DB
10 Strict Knees to Chest

SKILL (ALL)

EMOM x 8 MINUTES
MIN 1 – :30 Handstand Hold*
MIN 2 – :30 Hollow or Tuck Hold

*Option for Pike, Wall or Free Standing.

(No Measure)

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES
10 Handstand Push-Ups
20 DB Front Rack Alt. Lunges (50/35)
10 Burpees Over DB
2 Rope Climbs

(Score is Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES
10 Hand Release Push-Ups
20 DB Front Rack Alt. Lunges (35/20)
10 Burpees
10 Tuck-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

ON A 6:00 RUNNING CLOCK…
Foam Roll Quads/ Calves

(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.

3 ROUNDS FOR TIME
1000m Row
50m Sled Push
20 Burpee Broad Jumps
500m Row
30 Plate Ground to Overhead
200m KB Farmers Carry

(Score is Time)

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)