WARRIOR MINDSET

06-21

5x Rounds
5x Push-ups
10x Goblet Squats
15x Sit-ups
20x Air Squats
400m Run

06-22

20-20-15-15-10-10-5-5
Crunches
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps

06-23

3x Rounds (18:00)
1:00 Slam Balls
1:00 Sit-ups w/Plate 25#/10# (sit-ups)
1:00 Box Jump 24″/20″ (step-ups)
1:00 KBS #AHAP
1:00 Goblet Squat #AHAP
1:00 Rest

06-24

Tabata(s)(12:00)
16x Rounds :20s work :10s rest
Alternate Between: Hand Release Push-ups & Sit-ups

(WOD 20:00)
5x Rounds :40s Work / :20s Rest
Alt DB Snatch
DB Overhead Hold Lunges
Double Unders / Singles
Plank
*Use a DB weight you can complete 10x DB Snatch unbroken with

06-25

3x 5:00 Rounds (15:00)
10x DB Single Arm (L) Push-press #AHAP
10x DB Single Arm (R) Push-press #AHAP
10x Push-ups
200m Run
*Rest remainder of time under 5:00
**Use a DB weight you can complete 10x unbroken with

3x Rounds (Remainder of Class)
20x Box Step-ups with DB #AHAP
200m Single Arm (L) Farmers Carry #AHAP
200m Single Arm (R) Farmers Carry #AHAP

06-26 27

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

06-14

10-9-8-7-6-5-4-3-2-1
DB Alternating Curls
DB Renegade Rows
DB Bent Over Rows
DB Russian Twists
DB Goblet Hold Lunges
DB Clean & Jerks

06-15

30:00 AMRAP
10x Pull Ups
9x Sit-ups
8x Jumping Air Squats
7x Push Ups
6x Jumping Jacks
5x Box Jumps
400m Run

06-16

5x Rounds
5x Burpees
10x Single Arm KB/DB Thrusters Left
5x Devil Press
10x Single Arm KB/DB Thrusters Right

06-17

800m Run

Then…

5x Rounds
10x Wall Balls
10x Push-press 2xDB or Barbell
5x Burpee Box Jump Overs (or Burpees then Box Jumps)

06-18

20-20-15-15-10-10-5-5
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps
Flutter Kicks (x4)

06-19 20

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

06-07

30:00 AMRAP
10x Burpees
3x Deadlifts 155#/105#
10x Push Ups
3x Deadlifts 155#/105#
10x Air Squats
3x Deadlifts 155#/105#
400m Run

06-08

20-20-15-15-10-10-5-5
Box Jumps 20″
KB Swings 55#/35#
Push-ups
KB Goblet Squats 55#/35#

06-09

4x Rounds
1:00 Work + :20 Rest
1) Box Jumps or Step-ups
2) DB/KB Snatch
3) Row (max cals)
4) Battle Ropes
5) KB Deadlifts (2x KB)
6) Goblet Squats

06-10

30:00 AMRAP
30x Air Squats
25x Sit-ups
20x Push Ups
15x Push-Press 2xDB AHAP#
10x Burpees
5x Pull Ups
200m Run

06-11

25:00 AMRAP
10x KB Russian Twists
10x Ring Rows or Inverted Row
10x 1/2 Turkish Get up (Turkish sit-ups) / Per-side
10x Hand Release Push-ups
10x KB Around the Head
10x KB Goblet Squats

06-12 13

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

05-31

10-9-8-7-6-5-6-7-8-9-10
Air Squats
Sit-ups
Lunges
*Hold a :100 plank after each ‘even’ number round.

06-01

‘JOHNNY BRAVO’
100 Push Press (95#/55#)
Perform 5x Deadlifts Every Time You Break*
*Resting in the front rack for more than 3 seconds qualifies as breaking 😈

06-02

‘HELEN-ISH’
6x Rounds

Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups

Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU

06-03

5x Rounds
8x Alt DB Snatches
24x Double Unders

Into…

5x Rounds
4x 2xDB Thrusters
12x Burpees

06-04

20:00 EMOM
MIN 1: 200m
Run MIN 2: 10x Burpees

06-05 06

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

05-24

10:00 AMRAP
25x Wallballs
25x Toes-to-Bar / Hanging Knee Raises / V-ups
200m Farmers Carry KB/DB #AHAP

Rest 2:00

10:00 AMRAP Repeat
Rest 1:00

05-25

4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Burpees
10x Single Arm KB/DB Thrusters Right

05-26

50-40-30-20-10
Air Squats
Sit-ups
Push-ups
*400m run between rounds

05-27

‘DEADBOLT’
21-15-9
2xDB Push Press #AHAP
Burpee

05-28

30:00 AMRAP
10x Goblet Squats
4x Turkish Get Ups
10x KB Lunges
4x Turkish Get Ups
10x KB Deadlifts
4x Turkish Get Ups

05-29/30

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

05-17

3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Side Plank Left
Side Plank Right
Rest

Then…

3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Plank
V-ups
Rest

Then…

50′ Walking KB Overhead Hold Lunges

05-18

10:00 AMRAP
8x Sumo DL High Pull 95#/65#
8x Burpee over Bar

3:00 Rest

12:00 AMRAP
200m Run
10x Push-ups

3:00 Rest

8:00 AMRAP
400x Jump Rope Singles
Max Reps Push-press 45#/35# Bar

05-19

**All reps with DBs / Change weight# as needed

5×10 Russian Deadlift
5×20 Lateral Raises – Standing up
4×25 Goblet Squat
4×25 Floor Press
4×25 Seated Overhead Press
4×25 DB Rows
4×25 Lateral Raises – Bent over
4×25 Hammer Curls
4×25 French Curls – single DB
4×25 Shrugs

05-20

4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Push-ups
10x Single Arm KB/DB Thrusters Right

05-21

‘SEALFIT CHIPPER’
30:00 CAP
800m Run
90x Double Unders
80x Squats
70x Sit-ups
60x Shoulder Press (45#/35#)
50x Step-ups (20″)
40x Push-ups
30x Lunges
20x Burpees
10x Pull-ups
5x Diamond Push-ups

05-22/23

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim