JUNE 2025
SUNDAY: 01.06.2025
[A] EVERY 2-minute x 5 ROUNDS: THRUSTERS | build up to a heavy set of 5.
[B] CLEAN COMPLEX | EVERY 90 second x 10 rounds:
1 power clean + 1 hang power clean + 1 jerk
[C] EVERY 2 MINUTE INTERVAL x 7 ROUNDS:
7 hang power snatch
7 burpees
[D] 4 x
10 preacher curls
15 cable tricep extensions
[E] 3 x
10 single arm db hammer curls
10 single arm db tricep extensions | seated
[F] 30-20-10 reps:
- forearm twists
- neutral grip db curl
MONDAY: 02.06.2025
[A] DEADLIFTS | 15 minutes to build up to a 5 rep max weight
• 3 x 10 reps @ increasing weights (build up to a moderately heavy set of 10 reps)
• 3 x 5 reps @ increasing (weights build up to a 5 rep max weight )
[C] FOR TIME: 20 minutes cut off
50 pushups
50 sit-ups
50 deadlifts @ 40% of 5 RM
50 hollow rocks
50 hands off the floor pushups
TUESDAY: 03.06.2025
[A] E3MOM x 4 ROUNDS:
10 STRICT PRESS
10 BENT OVER ROWS (same weight as the strict press)
10 toes to bar
[B] “HEL”
10 ROUNDS FOR TIME:
3 MAN MAKERS @ 2 x 40 lbs
1 wall walk
[C] 3 x
30 second handstand hold
30 second flutter kicks
30 second hollow hold
2-minute rest in between rounds.