June 2025

Day 1- Monday 250609 A. For time 100 calories apparatus of choice Rest to 12:00 then B B. Every :30 for 5:00 3 beat kip to peak pull Rest to 20:00 then C C. AMRAP 10:00 20 dual db sh2oh 50/35 50’ farmer’s carry w/ sh2oh weight 100 singles Day 2- Tuesday 250610 Repeat 201223 […]

Day 1- Monday 250602 A. For time 2k row Rest to 12:00 then B B. Every :30 for 5:00 3 beat kip to peak pull Rest to 20:00 then C C. AMRAP 10:00 25’ dual db bear crawl 35/25 25 du (3x singles) 25 db sit-ups Day 2- Tuesday 250603 A.  Prep 7:00 Coach’s Choice

Day 1- Monday 250526 Memorial Day Classes 8, 9, 10am A. For Time “Buro” 200m sandbag carry 34 bar facing burpees 60 wall balls  50 kbs 32/24kg 40 ground to overhead 95/65 34 bar facing burpees 200m sandbag carry Day 2- Tuesday 250527 A.  Prep 7:00 Coach’s Choice Rest 3:00 then B B. 5 rounds

Day 1- Monday 250519 A1. 10 bench press rest to 1:30 then A2 A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5 Rest an additional 2:00 then B B. AMRAP 8:00 10 ohs 75/55 10 calorie row Day 2- Tuesday 250520 A.  Prep 7:00 Coach’s Choice

Day 1- Monday 250512 A1. Set 1: 7 barbell bench press at 33×1 tempo @ same or 10% more of last week, rest to 1:30 then A2 Sets 2, 3, 4, 5: 10 bench press at 100% of set 1 and build. A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then

Day 1- Monday 250505 A1. Sets 1 & 2: 7 barbell bench press at 33×1 tempo @ same or 10% more of last week, rest to 1:30 then A2 Sets 3, 4, 5: 10 bench press at 100% of set 2 A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then back

Day 1- Monday 250428 250428 A1. Sets 1, 2, 3: 7 barbell bench press at 33×1 tempo @ 80-90% of last week, rest to 1:30 then A2 Sets 4 & 5: 10 bench press at 100% of last week A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1

Day 1- Monday 250421 A1. 7 barbell bench press at 33×1 tempo, rest to 1:30 then A2 A2. 20 reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5 Rest an additional 2:00 then B B. AMRAP 10:00 10 medball ab-mat sit-ups nte 20# 10 plank walks 10 medball step

Day 1- Monday 250414 Repeat WOD 230414 Happy Birthday Coach Shawn! A. 1 set every 4:00 x 3 20sec deadlift hold into 20sec front rack hold into 20sec overhead hold 200m run Build barbell each set Rest to 15:00 then B B. AMRAP 20:00 4 clean & jerk at 100% of A 4 pull-up &

Day 1- Monday 250407 A1. 10 alt dual db bench press at 30×1 tempo, rest to 1:30 then A2 A2. 20 reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5 Rest an additional 2:00 then B B. For Time, barbells nte 115/85 9-7-5-3-1 Deadlift Hang power clean Front squat