Monday 6-23-25

 Monday 6-23-25

Conditioning:

3 Rounds

Work :30/Rest :30

Wallballs (20/14)

Double Unders

Wall Walks

Sit-ups

*Score is total reps.

Accessory Strength:

KB Horn Curls

KB Halos

KB Russian Twists

Saturday 6-21-25

 Saturday 6-21-25

2 Teams

Waterfall Style

AMRAP 24

8/6 Calorie Ski Erg

8 Toes to Bar

8 DB Thrusters (50s35s)

8 Box Jumps (24/20)

8/6 Calorie Echo Bike

Friday 6-20-25

 Friday 6-20-25

Conditioning:

2 Rounds

400 Meter Run

30 Kettlebell Swings

Immediately into…

2 Rounds

200 Meter Run

20 Single Arm Russian Kettlebell Swings (10/arm)

KB (50/35)

Cap 15:00

Core Tabata:

4 Rounds

Hollow Hold Scissor Kicks

Right Hip Dips

Left Hip Dips

Alternating Single Leg V-ups

Wednesday 6-18-25

 Wednesday 6-18-25

Teams of 2

AMRAP 9

3 Lunges

6 Burpees

9 Lateral Jumps Over Dumbbell

Rest 3:00

AMRAP 9

3 V-ups

6 Alternating DB Snatches 

9 Air Squats

DB (50/35)

* 1 person does the entire round, one person rests.

Accessory Strength:

Strict Pull-ups 

Strict Hanging Knee Raises to L-Sit

Tuesday 6-17-25

 Tuesday 6-17-25

Conditioning:

AMRAP 4

30 Single Unders

10 Sit-ups

Rest 2:00

AMRAP 4

30 Double Unders

10 Tuck-ups

Rest 2:00

AMRAP 4

30 Crossovers

10 Toe Reaches

Accessory Strength:

KB Cyclists Squats

Single Leg Posted KB RDL

Monday 6-16-25

 Monday 6-16-25

Conditioning:

3 Rounds

Work :30/ Rest :30

DB Box Step Overs

Box Dips

DB Box Step Ups

Kickouts

DB (50s/35s) BOX (24/20)

Accessory Strength:

Farmers Carry

Plank

Saturday 6-14-25

 Saturday 6-14-25

Teams of 2

AMRAP 22

200 Meter WB Run

30 WB Thrusters

40 WB Russian Twist

50 WB Chest Passes

WB (20/14)