June 2025

WOD: E3 min x 15 min (5 sets) pair up in groups of 3 and follow each other through, waterfall style;box jump- 2 leg take off to 1 leg landing x 5 each leg- 10 total (any height that allows you proficiency and accuracy)side-side (lateral hops) x 10 each 20 total (use a mat line […]

WOD: AMRAP 20 min: Team ‘Helen’ 2 person teams, 1 moves at a time, share all work however needed, including run distance, kb and pullups400 m Run21 Kettlebell Swings12 Pull-ups Lvl 6/5: 400m; 53/35 lbs; unassistedLvl 4/3: 300m; 35/26 lbs; use box for jumping pull-upsLvl 2/1: 200m; 26/18 lbs; ring rows

Cindy-ish’ 2-person teams, split work however needed to accomplish work. AMRAP 20 min:5 pullups (performed how you tested for test week)10 situps15 wall balls Lvl6/5: GHD situps, WB 20/14# 10/9′Lvl4/3: half GHD/range, WB 20/14, 9/8′Lvl2/1: abmat situps, WB 14/10, 9′

A. E3 min x 15 min (5 sets)6 back squats, directly into 3 front squats*all at same weight across 60-70% of 1rm front squat B. core/accessory/bonusBonus:Three sets of:Single-Leg Deadlift x 6-8 reps each leg (35 lbs kettlebell)Rest 60 secondsweighted Glute Bridges x 6-8 reps –Rest 60 secondsSide Plank x 45 seconds each sideRest 60 seconds

WOD:”Jerry” For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kRun 1 mileRow 2KRun 1 mile Level 4/3: those who have a sub 11 min mile run/sub 11 min 2kRun 1200m.Row 1500m.Run 1200m. Level 2/1: those wh0 have a 12+ min mile run/12+ min 2kRun 800m.Row 1000m.Run 800m.

WOD: E2-3 min x 5 sets (10-15 min) A1. Strict pull ups 5 sets x 5 reps – as heavy or as hard as possible. If someone can’t accomplish strict pull ups yet, perform eccentric pull ups with toes- box.A2. super set with 10 push ups- add weight if possible with weight plate on back

WOD: E3 min x 15 min (5 sets)

Speed/agility/plyoEvery 3 mins for 15 mins:5 Squat Jumps100m Sled Sprint (unloaded)

Team Metcon – ChipperIn teams of 2, for time (30 min timecap):100 Thrusters80 Burpee-to-Targets60 Echo Bike Calories40 Wall Facing Shoulder Taps20 Sandbag Cleans Lvl 6/5 (Rx):Thrusters 65/45#, wall facing shoulder taps, 150/125# sandbag cleansLvl 4/3 (intermediate):Thrusters 45/35#, toes on box shoulder taps, 100/75# sandbagLvl 2/1 (beginner):Thrusters 35/15#, downdog shoulder taps, 75/50# sandbag

StrengthEvery 2 mins, for 10 mins:3 Hang Power Snatch + 3 Overhead Squatbuild from 30-35% of OHS max, or empty bar for beginners. Ex: 30-35-40-45-50%Then –Every 2 mins, for 10 mins:2 Hang Power Snatch + 2 Overhead Squatbuild from 50-55% of OHS max, or progressive small jumps as beginners are able. Ex: 50-55-60-65-70%Then –Every 2