Hi all, happy Sunday.

Here’s the program for the last week of June!

Let’s get into it.

Day 1

Transition week / Benchmark Week

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-17 - Warm-up - 6 minutes

  • First 2 minutes - slow to moderate pace on cardio machine

  • Rest 1 minute

  • Last 3 minutes - cardio machine for distance. All out at end.

• 18-26 - Debrief / transition / explain workouts

  • Pistol Squat Progression - Warm-up Pistols and walk through different drills

• 27-36

  • EMOM9:

    • First :60 - work // Next :120 - rest and transition

      1. SL Squat to target, AMRAP (in :30 per side)

      2. Push-ups to target AMRAP

      3. TRX Rows or Strict pull-ups AMRAP

• 37-39 - transition and set-up for Metcon

• 40-52 -

  • AMRAP12:

    • 6 Barbell Power cleans

    • 9 tuck-ups / v-ups

    • 12 Push-ups

  • Intended stimulus - start at a pace that allows you to move for the entire 15 minutes, don’t come out hot and then take huge breaks later. Cleans should be heavy but unbroken.

• 53-55 - clean up

• 56-60 - Recovery

  • Pec smash with lax ball, 2 min per side

Day 2

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-16 - Warm-up - 5 minutes, continue to cycle through…

  • 6 PVC Pass-thrus

  • 6 PVC Wide Legged Good Mornings

  • 6 Unweighted Box step-ups (6 per side)

  • 6 Empty Barbell Hang Power Snatch

• 17-25 - Debrief / transition / explain workouts

• 26-38

  • E2MOM12: Snatch Complex: SWGDL, SWGDL + High Pull, Power Snatch, Squat Snatch

    • Log your heaviest weight moved for all 4 unbroken.

• 39-42 - transition and set-up for next portion

• 43-55

  • UNTIMED - accumulate:

    • Heavy set of 10 Single DB Weighted Box Step-ups

    • Heavy set of 10 Backrack Sandbag Forward Lunges (5 per leg)

    • Heavy round of :40 UNBROKEN KB Farmer’s carry

  • Score is your TOTAL weight for a set of all three, logging weight used for each exercise and box height in notes.

  • Intended stimulus - Grunt work day. Finish out STRONG before the rest day. Sell out on that last round, going for weights that challenge you for each but do not degrade form.

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

Day 4

• 0-12 - Dynamic Mobility and Intros / QOTD

  • Banded lat stretch, :20 per side

  • 8 Banded high pulls - wider stance & thick band!

• 13-20 - Warm-up - 2 rounds

  • 400m run

  • 8 Box Jumps

  • 8 Dbl DB Strict Press

  • 8 Unweighted Cossack Squats (4 per side)

• 21-25 - Debrief / transition / explain workouts

• 26-44

  • Barbell Squat Cleans

    • First 6 minutes - warm-up into working weight

    • E3MOM12

      • 6 UNBROKEN Barbell Squat Cleans

    • Intended stimulus - Glutes should be blown up by the end of the sixth rep. Pointers: Keep core engaged by flexing abs and filling belly with air for the catch at the bottom. Elbows high to get out of the hole.

• 45-48 - transition and set-up for Metcon

• 49-54 - In 5 minutes, complete:

  • :60 max no arm sit-ups

  • :60 rest

  • 3 min to accumulate as much distance as possible on a triple broad jump. Back pedal on the way back to the start.

• 55-60 - Recovery

  • Glute smash on foam roller, 2.5 min per side

Day 5

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-16 - Warm-up - 5 minutes, continue to cycle through…

  • 4 KB Windmills (per side)

  • 8 KB Goblet Squats

  • 8 KB R. Swings

  • 4 Lateral Burpees over KB

• 17-22 - Debrief / transition / explain workouts

• 23-28 - KB Clean and Snatch Drilling

• 29-49

  • Modified “Hall” - 5RFT

    • 4 Single KB Cleans (2 per arm)

    • 12 Lateral Burpees over KB

    • 20 KB Snatches (10 per arm)

    • 2:00 rest

  • 20-min cap

  • Intended Stimulus - this is a hard effort followed by recovery workout. Go out slightly conservative but still FAST and hold on during the working portion of each round. There’s always a rest portion coming. KB snatches should be unbroken or one break in at least first three rounds.

• 50-53 - clean-up and transition

• 54-60 - Recovery

  • Barbell Trap smash (or on ground lax ball) - 3 min per side

Day 6

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-17 - Warm-up - 6 minutes, continue to cycle through…

  • 200m run

  • 6 Barbell Inverted rows / ring rows

  • 6 Dbl DB Front Squats

  • 6 Inchworm press-ups

• 18-22 - Debrief / transition / explain workouts

• 23-53

  • Partner Workout!

  • AMRAP30:

    • Synchro Run: 400m

    • YGIG - 16 Barbell Cleans (e.g., 8 per person)

    • YGIG - 18 Dbl DB Front Squats (e.g., 9 per person)

    • YGIG - 20 Dbl DB Devil’s Press (e.g., 10 per person)

  • Intended Stimulus - Choose a challenging but doable weight for all. Go very conservative on the pace at the start - 30 minutes is a long time! Break-up the reps however you want. Try and shoot for the first few rounds you and your partner only switch off once or twice (i.e. go close to unbroken on the weighted movements).

• 54-55 - clean-up and transition

• 56-60 - Recovery

  • Bottom of foot smash with lax ball - 2 min per side

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

Acronym List:

• DB = Dumbell

• DL = Deadlift

• EMOM = Every Minute on the Minute

• FS = Front Squat

• GM = Good Morning

• KB = Kettlebell

• MetCon = Metabolic Conditioning

• PVC = polyvinyl chloride - mobility tool (white plastic plumbing pipe)

• QOTD = Question of the Day

• RDL = Romanian Deadlift

• RFT = Rounds for Time

• SDL = Sumo Deadlift

• SDLHP = Sumo Deadlift High Pull

• SWGDL = Snatch Width Grip Deadlift

• WB = Wall Ball

• YGIG - You Go I Go (only one person working at a time)