Monday- June 26th

Weekly Group Warmup

PVC Warm-up

30 Jumping Jacks

Butt Kickers

Burpee Broad Jumps

Lunge w/elbow drop + twist towards back wall (all on same side)

Bear Crawl

Cossack Squats x 12

Inchworm w/push-up x 5

Huggers/Skiers x 10 each

Arm Circles (

Couch Stretch

Strength/Accessory Work: (pick one)

General Fitness

10 minutes- work through CLEAN progressions:





6 min. EMOM

3-position POWER CLEAN

Build to moderately heavy


E2MOM for 16 minutes (8 sets):

2 Clean Lift-Offs + Power Clean

Build over the 8 sets to something heavy.


(A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.)


20min. Partner AMRAP

In teams of two, with one partner working at a time, partners alternate FULL rounds to complete as many rounds and reps as possible in 20 minutes of:

5 Push-Ups

10 Kettlebell Swings

15 Air Squats

200 Meter Run


Foam Roll

Stretch and hold for 60 seconds each: hamstrings, quads, hips


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