23. Juni 2025
Juni
23
MOBILITY ROUND
10 Alt. Arm Swings Cross-Body
10 Alt. Up & Down Arm Swings
10 Shoulder Rolls Forward + Backwards
10 Wall Slides*
10 SLOW Arm Haulers
10 Alt. Thread the Needles
*Stand with your back, elbows, and wrists against a wall. Slide arms up like a snow angel, keeping contact w/ the wall at all times.
Into…
2-3 ROUNDS (Time Permitting)
30 Jumping Jacks
10 Air Squats*
10 Single Ring Ring Rows*
:20 Overhead BB Hold
*RND 2 complete 10 Jumping Air Squats + Ring Rows. RND 3 complete 10 BB Front Squats + Jumping Pull-Ups.
1 Strict Press (75/55)
2 Front Squats
3 Pull-Ups
*Each round each movement rep increases by 1. Ex: RND 1= 1,2,3, RND 2= 2,3,4 and so on.
(Score is Total Reps)
KG BB: (35/25)
1 Strict Press (45/35)
2 Front Squats
3 Jumping Pull-Ups
*Each round each movement rep increases by 1. Ex: RND 1= 1,2,3, RND 2= 2,3,4 and so on.
(Score is Total Reps)
KG BB: (20/15)
10 Elevated Calf Raises*
10 Tib Raises
10 Banded Lat Pushdowns
*Pause for :02 in bottom position
(No Measure)
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
400m Run
20 Wall Balls (20/14)
Max Ski Erg in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Total Cals)
*Start Light and build to a Moderate weight.
(Score is Weight)