Run an aerobic mile as a warm-up
*Sign up for the June Run Challenge!

15 Minute AMRAP:
100 meter Sprint
5-4-3-2-1
Ground to Overhead (95/65)
Toes to Bar
Push-ups

Endurance WOD (7:45am):
1 mile Run
80 Kb Swings (50/35)
70 Box Jumps (24/20)
60 Ball Slams (30/20)
50 Calorie Row
40 Overhead Plate Walking Lunges (45/25)
30 V-ups
20 Man Makers (40/30)
10 Muscle-ups or 20 Strict Pull-ups
1 mile Run

Community WOD (10:00am):
400 meter Run
30 Kb Swings
30 Box Jumps
30 Ball Slams
30 Calorie Row
30 Overhead Plate Walking Lunges
30 Sit-ups
30 Push-ups
30 Pull-ups
400 meter Run

Deadlift
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%

Strict Press
5 @ 65%
6 @ 75%
4 @ 85%
3 @ 90%

3 Minute AMRAP:
3 Hang Squat Cleans (95/65)
9 Burpees
*Rest 1 Minute
3 Minute AMRAP:
6 Hang Power Cleans (95/65)
9 Burpees

Jump Rope Warm-up: Complete 100 single unders, 100 speed steps and 100 Double Unders

20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Calorie Row
20 Walking Lunges
25 Double Unders

Find a max height Box Jump
*Spend 10 minutes working up to a challenging height.

Gymnastics Quadruple Tabata
Alternate between a Pushing motion, a Pulling motion, a Pistol variation and an Ab exercise for 16 minutes.
Pushing Options: Push-up, Ring Dip, Burpee, Wall Walk and Handstand Push-up
Pulling Options: Kipping Swing, Ring Row, Pull-up of any style, Toes to Bar, Knees to Elbow, and Muscle-up
Abdominal Options: Sit-up, Hollow Hold, Hollow Rock, V-up and L-Sit

Overhead Squat
5 @ 65%
5 @ 75%
5 @ 75%
5 @ 75%

Strict Press
5 @ 65%
6 @ 75%
4 @ 85%
3 @ 90%

12 Minute EMOM:
Minute 1: 15 Russian Kb Swings (70/50)
Minute 2: 45 second Plank Hold
Minute 3: 200 meter Sprint

Back Squat
5-5-5-5

“Sumo Nancy”
Complete 5 Rounds for Time:
400 meter Run
15 Sumo Deadlift High Pulls (95/65)

Partner Endurance WOD (7:45a):
Round #1: A. 400 meter Run
B. Pull-ups for max reps
*Switch
Round #2: A. 400 meter Run
B. Double Unders for max reps
*Switch
Round #3: A. 400 meter Run
B. Turkish Get-ups (no Rx) for quality
*Switch
Round #4: A. 400 meter Run
B. Jumping Lunges for max reps
*Switch
Round #5: A. 400 meter Run
B. Plank Hold for quality
*Switch
Round #6: A. 400 meter Run
B. Plate Sit-ups (45/25) for max reps
*Switch
Round #7: A. 400 meter Run
B. Handstand Hold for quality
*Switch
Round #4: A. 400 meter Run
B. Med Ball Cleans (20/14) for max reps
*Switch

Community WOD (10:00a):
*a shortened version of Endurance WOD