4 Rounders

 4 Rounds for time of:
20 Pull-ups
15 Kettlebell Swings (35/53#)
12 Medicine Ball Cleans (20/30#)
9 Calories Air Bike

4 Rounds for time of:
10 Dumbbell Thrusters (35/50#)
10 Chest to Bar Pull-ups
10 Deadlifts (185/225#)
10 Toes to Bar

Gavin's Summer WOD Challenge

Gavin’s Summer WOD Challenge – 

Week 1 Summer is here, and Gavin has set a goal: 4 workouts per week all summer long. The focus isn’t just on getting stronger and fitter—it’s about building consistency, discipline, and healthy habits that will carry over into hockey season and beyond. 

He wants those summer Abs (I told him they are made in the kitchen all fall and winter...haha)

 WOD #1:
 All for time:
 3 Rounds
 20 Air Squats
12 Push-Ups
8 Strict Pull-Ups
20 Walking Lunge Steps
 then..1 Round of
 :45 High Plank Hold
30 Mountain Climbers
20 Bicycle Crunches

 
 Gavin 7:50
Aimee 7:36

 WOD #2
Bench Press 5-5-5-5-5

 
 Gavin 50-55-55-55-60x4

WOD #3

21-15-9 

Dumbbell Push Press

 Box Jumps

(didn't record time)

WOD #4

Back Squat 

5-5-5-5-5

75-95-100-105-110 (PR!)

WOD #5

AMRAP in 15 (with a partner)

24 Air Squats

24 Push-ups

24 Lunges

24 Sit-ups/Toes to Bar

2:00 Cardio 

(Gavin/Jason almost 3 Rds)

(Chloe/Aimee 3 Rds)

June Week 3 - 10 Rounds for time

 10 Rounds for time of:
8 Chest to Bar Pull-ups
8 Barbell Thrusters (65/95#)
8 GHD Sit-ups 

Aimee 16:15
Cate 17:02

10 Rounds for time of:

2 Ring Muscle Ups

4 Power Snatch (95/135#)

8/10 Cals Air Bike

10 Rounds for time of:

8 Toes to Bar

12 Kettlebell Swings (53/70#)

14 Burpees

10 Rounds for time of:

3 Bar Muscle Ups

6 Squat Cleans (75/115#)

9/12 Calories Row

Back Squat 

1-1-1-1-1

Press 

1-1-1-1-1

June Week 2 - 15 Minute AMRAP's

 

AMRAP in 15 Minutes

2 Ring or Bar Muscle Ups

6 Hang Power Snatch 

8 Push Press

10 Chest to Bar Pull-ups

AMRAP in 15 Minutes:

12 Calories Ski Erg

50 ft Walking Lunge

12 Calories C2 Bike

12 GHD-Sit-ups

Masters AMRAP in 15 Minutes:

8 Calories Row

8 Dumbbell Bench 

8 KB Farmers Carry

8 Dumbbell Push Press

Terry 5+16 15/20/53

Devin 5+ 7 25/25/53

Teresa 5+16 15/20/53

Kathy 4+8 12/15/44

Deb 4+8 10/8/12/35

Brenda 4+4 10/8/16#

AMRAP in 15 Minutes:

12 Deadlifts 155/225

12 Handstand Push-ups

200 Meter Run

Pan-AM Masters 2026 - El Salvador

 

Aimee Lyons - 3rd Place 57 KG Class 115 total 53/62 

Take 30 Minutes to build to a 1 RM Snatch 

Rest 10:00

Take 30 Minutes to build to a 1 RM Clean and Jerk 

June Workouts

 

"OH" but I love chalk... who doesn't Kins!

Here are a few CHALKY WoD's for the week...

For time:

21 Clean and Jerks 

21 Pull-ups

15 Clean and Jerks 

15 Chest to Bar Pull-ups

9 Clean and Jerks

9 Bar Muscle Ups

Complete as many rounds and reps as possible in 15 minutes of: 

200 ft dumbbell suitcase carry (35/50#)

5 shuttle runs* (50 ft out and back)

30 alternating dumbbell hang snatches (35/50#)

7 rounds for time of: 

3 deadlifts (205/315#)

5 wall walks 

7 toes-to-bars 

9 box jumps (20/24")

Laura 

 With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row 
20 burpees over the rower
10 power cleans
 One person works at a time.
 ♀ 105-lb barbell ♂ 155-lb barbell

This Hero workout honors Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2, 2021, in Sunrise, Florida.

5 sets for load of:
5 shoulder presses + 5 push presses + 5 push jerks
 No rest between movements.
 
Cash out:
As many reps as possible in 1 minute of:
Max push presses at 60%
Record heaviest set and max reps to comments.

Cardio fun

2 Rounds for time:

24 Calories Row

24 Calories Air Bike

24 Calories Ski

24 Kettlebell Swings (35/50#)

24 Burpee Pull-ups