Programming: June 20th - 24th, 2022

June 19, 2022
Programming: June 20th - 24th, 2022

Programming: 20th - 24th, 2022

Monday, June 20th, 2022

Warm up:
2 rounds for quality of:

200m Run OR 1min Cardio

8 1-LegRomanian Deadlifts (Each Leg)

6 (1Inchworm Push-up + 1 Squat)

30secBarbell Dead Bug

10 1-LegGlute Bridge March (Each Leg)

Strength: Romanian Deadlift

Warm Up:5-5-5 Working: 5-5-5-5-5


DB/Light: Romanian Deadlift

7-9 Reps x 8-10 sets


Bodyweight:10 Mule Kicks +

10 1-LegGlute Bridges

x 8-10Sets

WOD: 7 min AMRAP of:

3 Hang Power Cleans 95/65 lbs


Add 3Reps Each Round till “Time”

(3, 6,9, 12….21, 24, 27)


Bodyweight:7 min AMRAP of:


3 V-Ups

Add 3Reps Each Round till “Time”

(3, 6,9, 12….21, 24, 27)

Tuesday, June 21st, 2022

Warm up:
2 rounds for quality of:

200m Run OR 1min Cardio

10Push-up to Down Dogs

10Narrow Squats

10 Over Unders

Strength: Turkish Get-up

Warm Up:2-2 Working: 2-2-2-2


Bodyweight: Turkish Get Up

4 Reps x5-6 Sets

Use any available objects

WOD: 4 rounds for time of:

400m Run OR 2min Cardio

20Alternating Pistols

10 DB Renegade Rows 50/35 lbs

20 Box Step-up & Overs 24/20 in


Bodyweight Modifications:

10 DB Renegade Row = 10 Push Ups

20 Box Step Up & Over = 20 Lunges

Wednesday, June 22nd, 2022

Warm up:
7 min AMRAP of:

10 No Push-up Burpees

10Scapula Push Ups

10Jumping Air Squats


30secHandstand Hold

30secActive Bar Hang

Strength: 5 Rounds x Max Reps

3Shoulder Press pick load

5/3Strict Pull-ups pick load

Max Reps of:

Strict Handstand Push-ups


No Bar Modifications:

8 Push Ups

9 Bent Over Row OR 9 Bench Dips

Max Rep: Handstand Push Ups

WOD: For Time:

15Handstand Push-ups

21 Wall Balls 20/14 lbs

15Shoulder Press 95/65 lbs

15 Wall Balls 20/14 lbs


9 Wall Balls 20/14 lbs


Bodyweight Modifications: For Time:

15Handstand Push-ups

30Jumping Squats

15 Bench Dips

25Jumping Squats


20Jumping Squats

Thursday, June 23rd, 2022

Warm up:
1min Each x 2 Rounds

Double Under Practice

Echo Bike Calorie

Banded Shoulder Stretch

Russian Baby Maker

WOD 1: “Annie”

50-40-30-20-10Reps For Time:

Double Under


(3minRest Between WODs)


No Rope:

50-40-30-20-10Penguin Jumps


WOD:5 rounds for time of:

15/12Echo Bike Calories



Bodyweight:5 Rounds For Time of:

200m Sprint OR 1min High Knees


Friday, June 24th, 2022

Warm up:
2 rounds for quality of:

250m Row OR 1min Cardio

10Banded Side Lying Clamshells

10Active Pigeons

10 Alt90/90 Hip Rotations

10Banded Side Steps

Strength: Front Squat Pause


(3secPause in Bottom of Squat)


DB/Light: Front Squat Pause

5-7 Reps x 8-9 Sets

(3secPause in Bottom of Squat)


Bodyweight: Pause Air Squats

10-12Reps x 8-9 Sets

(3secPause in Bottom of Squat)

Endurance: 1000m Row For Time


Bodyweight:800m Run For Time

OR 4minof Cardio

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