June 2025

Bench Press Build-up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 “Team MCGhee” by DB 30min AMRAP: Partner 1 = 5 Deadlifts *slap hands Partner 2 = 13 Push-Ups *slap hands Partner 1 = 9 Box Jumps *slap hands Partner 2 = 5 Deadlifts *slap hands Partner 1 […]

15min to Achieve a 20 RM Hang Clean 6min AMRAP: 2 Muscle-Ups (ring or bar) MRX 2 Chest to Bar 4 Over the Bar Burpees 8 Hang Cleans 115/75 RX+135/95 MRX 95/65 Rest 2min 6min AMRAP: 8 Hang Cleans 4 Over the Bar Burpees 1 Rope Climb 15’ MRX 10’ *Athletes Choice on which AMRAP

HERO WOD “DOMINIC J HALL” On a running clock: From 0:00-12:23: -Max Reps Box Step-ups From 12:23-15:00: Rest From 15:00-48:00: AMRAP of: 9 Deadlifts 400m Run 22 Push-ups *Wear a 20/14lb vest Box Height = 20/20” for both MRX 18/12” Barbell Weights = 275/185lbs MRX 205/135lbs Dominic J. Hall, 33, died Sept. 4, 2022, of

30min AMRAP: 10 Shoulder to Overhead 135/95lbs RX+155/105 MRX95/65 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 30 Calorie Row/Bike or 600m Run 20 Wallball Sit-ups 10 Front Squats 6min Isometric EMOM Challenge Min 1 = Handstand Hold Min 2 = Iron Chair Hold on Wall 25/15lb plate Min 3 = Bar Hang

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12kgs 6 Kettlebell Goblet Squats 8 Russian Kettlebell Swings *One person works and completes a full round, one person rests and then switches. REST 2min Team WOD #2 “Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3rds** 4 Rounds

“Alota Tabata” by DB For Max Reps of Each Exercise: -Tabata Pull-Ups MRX Ring Rows Rest 2 minute/rotate -Tabata Over the Bar Burpees Rest 2 minute/rotate -Tabata Sumo Deadlift High Pull 75/55 95/65 65/45lbs Rest 2 minute/rotate -Tabata Wallball Box Step Ups (alt legs) 30/24″ 24/20″ 20/18“ — 20/14lbs 20/10lbs Rest 2 minute/rotate Tabata Thrusters

Deadlift Build Up — E3MOM 10 – 7 – 5 – 3 – 1 21min AMRAP: 50 Calorie Row/Bike or 1000m Run 10 Deadlifts 315/215 RX+385/245 MRX 255/175 21 Handstand Push-Ups or 7 Wall Walks RX+ Strict Handstand Push-Ups Core & Shoulder Development -2×10 Evil Wheels -15 rep each arm/leg (1 Leg/1 Arm KB Press)

15min to Achieve a 20 RM — Hang Squat Clean “Nasty Girls” 3 Rounds For Time: (21min cap) 50 Air Squats 7 Muscle-Ups MRX Burpee Chest to Bar 10 Hang Power Cleans 135/95lbs MRX 95/65 OR “Nasty Girls V2” 3 Rounds For Time: (21min cap) 50 One-Legged Squats, alternating (Pistols) 7 Muscle-Ups 10 Hang Power

15 Minutes to achieve a 20RM Strict Press 16min AMRAP: 8 Left arm Dumbbell Push-ups (Left hand on Dumbbell) 8 Right arm Dumbbell Shoulder To Overhead 8 Dumbbell Box Step-ups 8 Right arm Dumbbell Push-ups (Right hand on Dumbbell) 8 Left arm Dumbbell Shoulder to Overhead 16 Box Jumps Dumbbells = 50/35 RX+ 65-70-75/45-50-55 MRX

“Team HERO WOD” “CITY 100” For Time with a Partner: (35min cap) 31 Shuttle Runs (7 meters down, 7 meters back) Then, 10 rounds of: 7 Deadlifts 7 Hang Power Clean 7m Barbell OH Walking Lunge *One partner must hold a barbell in teh front rack position while the other partner performs an entuer round