Wednesday Jul 2nd, 2025

Thursday Group Strength and Conditioning

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…

Hang Power Snatch + 2 Power Snatches

Start Light and build Mod-Heavy.

5 rounds for time of:
5 Power Snatches
15 Wallballs

Thursday Strength Squad

Bench Press and Squat Supersets

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Tuesday Jul 1st, 2025

Wednesday Group Strength and Conditionig

AMRAP x 40 MINUTES: PARTNER WORKOUT
200m Run
30 Burpees
400m Run
50 Russian KB Swings (Athlete Choice)
600m Run
60 Sit-Ups

*one person works and one person rests
**Athletes also have option to do solo

Other Cardio Options
250M Row/ 15 Cal Bike
500M Row/ 30 Cal Bike
750M Row/ 45 Cal Bike

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Monday Jun 30th, 2025

Tuesday GS&C

8-6-4 | 6-4-2* Deadlift

*Start Light and build to Mod+.
The second wave (6-4-2) should be heavier than the first (8-6-4).
Week 2 of 5

3 ROUNDS FOR TIME
500m Row
15 Box Jumps
10 Unbroken Deadlifts (light)

Tuesday Strength Squad

Deadlift and Strict Press Supersets

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Sunday Jun 29th, 2025

Monday Group Strength and Conditioning

8-6-4 | 6-4-2* Bench Press
*Start Light and build to Mod+.
The second wave (6-4-2) should be heavier than the first (8-6-4).
Week 2 of 5

12 MIN AMRAP: get as far as you can through the following
1-2-3-4-5-6-7-8-9-10-11-12 etc…
DB Thrusters
Pull-Ups or Ring Rows

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Friday Jun 27th, 2025

Saturday Group Strength and Conditioning

AMRAP x 15 MINUTES
100m KB Farmer Carry (Athlete Choice)
10/10 KB Farmer Split Squats
Pulling Option (Athlete Choice)

*Pulling Options…
10 Strict Pull-Ups or Chin-Ups
10 Vertical or Supinated Ring Rows 3,2,or 1 Reps of Rope Climbs

POST WORKOUT STRENGTH
10-10-10
DB French Press*
*Complete 15-20 DB Flyes (Light) on the floor after each set.

 

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