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.
WEDNESDAY: 04.06.2025
[A] 4 x
12 lat pull downs
10 pushup
[B] 4 x
12 single arm seated cable row
10 pushup
[C] 4 x 12 single arm db row @ heavy.
[D] 4 x 5 TEMPO CHIN-UPS
[E] 4 x 12 neutral grip db curls
[F] 3 x 10 preacher curls
Notes:
i) Around 60 second rest time in between sets.
ii) For each movement, choose a weight that is challenging but your technique & execution shouldn’t be compromised.
iii) Each set should be close to failure.
THURSDAY: 05.06.2025
[A] 5 KM RUN.
FRIDAY: 06.06.2025
[A] 3 ROUNDS:
Three-way pushups | 10 wide grip pushups + 10 close grip pushups + 10 diamond pushups
10 chin ups
10 strict toes to bar
[B] 4 SETS: 10 BENCH PRESS @ 60% of 1 RM
[C] 4 SETS: 10 incline db flys
[D] 10-9-8 reps of: db chest press @ increasing weights (heavy)
[E] 4 SETS: 10 tempo skull crushers | 7 second descent
[F] 3 SETS: 12 seated single arm db French press
SATURDAY: 07.06.2025
[A] 25 minute RUN: for distance
[B] 60 seconds on; 60 seconds off: 2-3 ROUNDS: SPRINT @ max effort
[C] RECOVERY RUN: 2.5 kms @ easy pace