Wednesday, June 3, 2026

Warm Up

Stretch

300m Run

-25 Deck Push Ups

-15 Dips

-10 Jumping Squats

Repeat 

Skill/Strength

8 min. EMOM

Start at 2, Ascend by 2 

- Hang Power Clean

Conditioning

16 Min AMRAP

-20 Mountain Climbers

-20 DB Scissor Legs

-15 Sit Ups

-15 Lunges

-5 In Worm Push Ups

Cash Out

500 Calorie Row

AND
Either/OR 200m Farmers Carry

Bar Hang Hold = Body Weight in Seconds

Monday, June 1, 2026

Warm Up

Stretch

300m Run

-25 Deck Push Ups

-15 Dips

-10 Jumping Squats

Repeat 

Skill/Strength

10m EMOM 

Start at 2; increase by 2

-Deadlifts

Conditioning

4 Rounds

- 150m Shuttle Run

- 20 Box Jumps

- 25 KB Swings

- 30 DB Snatches