Happy Sunday! We hope everyone had a chance to relax, recharge, and enjoy the weekend! With a new month kicking off, we’re excited to dive into June full speed ahead—refreshed, refocused, and ready to crush some goals.
💪🔥 A huge shoutout and congratulations to our athletes who competed at Squad Wars in Daytona yesterday, hosted by Nova Training Center!
Every single one of you brought the heat, left it all on the competition floor, and walked away with a PODIUM finish!
Reminder! There are still spots available in our Teen Summer Program!
This 6-week program kicks off June 9th and is a great way for teens to build strength, confidence, and healthy habits in a fun and supportive environment. Don’t wait, register today and secure your spot!
June is going to be our “reset” month after everything we crammed into May. This month is going to be all about getting some heavy lifts in, working on some barbell complexes, and throwing down on some challenging workouts. We will not have any dedicated strength this month, but we will be focusing the strength lifts we do see towards lifting heavy in preparation for July’s strength lifts! 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.
We’ve got a lot to look forward to this month, let’s keep that momentum rolling and get after it!
Workouts for the Week:
MONDAY
STRENGTH – ALL
Deadlift 5×2*
*Build and stay at Heavy weight across all sets.
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
20-40-60-80-60-40-20
Double Unders
4-6-8-10-8-6-4
Deadlifts (255/175)
(Score is Time)
WORKOUT – FITNESS
FOR TIME
40-60-80-100-80-60-40
Single Unders
4-6-8-10-8-6-4
Deadlifts (185/135)
(Score is Time)
EXTRA CREDIT – ALL
1.) EMOM x 20 MINUTES
MIN 1: :30 Sled Push*
MIN 2: 8 DB Reverse Lunges (Athlete Choice) + 8 Push-Ups
*If no sled available complete :30 DB Thrusters.
-Rest As Needed-
2.) 3 ROUNDS FOR TIME
15/12 Cal Row
10 Sit-Ups
10m KB Farmer Carry
(Score is Time)
TUESDAY
SKILL – ALL
ON A 10:00 RUNNING CLOCK…
Practice Gymnastics…
BEG – Kipping Practice (Hips to Rig / Kipping Pull-Ups)
INT – Jumping Bar Muscle-Up
ADV – Bar Muscle-Ups
WORKOUT – PERFORMANCE
3 ROUNDS FOR TIME
400m Run
30 Wall Balls (20/14)
20 Burpees
10 Bar Muscle-Ups
(Score is Time)
WORKOUT – FITNESS
3 ROUNDS FOR TIME
400m Run
30 Wall Balls (14/10)
20 Burpees
10 Strict Pull-Ups
(Score is Time)
WEDNESDAY
WORKOUT – PERFORMANCE
EMOM x 10 MINUTES
MIN 1 – :45 Max Box Jump Overs (24/20)
MIN 2 – :45 Max Farmer Alt DB Box Step-Overs (50/35)
(Score is Total Reps)
WORKOUT – FITNESS
EMOM x 10 MINUTES
MIN 1 – :45 Max Box Jump Overs (20)
MIN 2 – :45 Max Farmer Alt DB Box Step-Overs (35/20)
(Score is Total Reps)
POST-WORKOUT STRENGTH – ALL
4 SETS*
8/8 Front Foot Elevated Back Rack Reverse Lunges
*All sets at a Moderate weight + :01 Pause at the Top of Each Rep.
(Score is Weight)
EXTRA CREDIT – ALL
3 ROUNDS FOR TIME
800m Run
10 Sandbag or Front Rack Lunges (Athlete Choice)
15 Cal Row
15 Wall Balls
10 Burpee Broad Jumps
(Score is Time)
THURSDAY
STRENGTH – ALL
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Shoulder to Overhead*
*At or Slightly Above Workout Weight
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 16 MINUTES
3 Shoulder to Overhead (155/115)
6 KB Swings (70/53)
9 Chest to Bars
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 16 MINUTES
3 Shoulder to Overhead (115/75)
6 KB Swings (53/35)
9 Pull-Ups
(Score is Rounds + Reps)
FRIDAY
STRENGTH – ALL
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex:
1 Clean*
+ 2 Front Squats
+ 1 Hang Clean*
*Option for Squat or Power.
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
30/25 Cal Bike
30 Hang Squat Cleans (95/65)
30/25 Cal Bike
(Score is Time)
WORKOUT – FITNESS
FOR TIME
25/20 Cal Bike
30 Hang Squat Cleans (65/45)
25/20 Cal Bike
(Score is Time)
EXTRA CREDIT – ALL
4 ROUNDS FOR TIME
400m Run
20 Wall Balls (Athlete Choice)
10 Burpee Broad Jumps
10/8 Cal Ski or Row
(Score is Time)
SATURDAY
PARTNER WORKOUT – PERFORMANCE
IN TEAMS OF 2…
AMRAP x 30 MINUTES
1000/800m Row
40 Toes to Bar
30 Handstand Push-Ups
800/600m Row
30 Toes to Bar
20 Handstand Push-Ups
600/400m Row
20 Toes to Bar
10 Handstand Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
PARTNER WORKOUT – FITNESS
IN TEAMS OF 2…
AMRAP x 30 MINUTES
800/600m Row
40 Toes to Something
30 Hand Release Push-Ups
600/400m Row
30 Toes to Something
20 Hand Release Push-Ups
400/200m Row
20 Toes to Something
10 Hand Release Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
