June 2025 Programming Focus

JUNE | MONTH III, PHASE II – STEADY BURN

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PREVIOUS MONTH’S HIGHLIGHTS

• Finished Oly Strength Cycle
• Higher Exposure Ring/ Bar Muscle-Ups in Workouts
• Focus on Longer Bike Intervals
• Extra Credit Focus on Ring Muscle-Ups  
• Hero Workout –  Murph  

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THE MONTH AHEAD – JUNE 2025

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!

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Specifically what you will see weekly is one heavy day revolving around the Back Squat, Deadlift, or Strict Press. This will be our Phase III strength movements so we want to get touches on them before that cycle begins. You will also see one barbell complex per week. This will compliment the Oly cycle we just came off and it will also get members excited to come in and lift on that day…who doesn’t love a good barbell complex. We will also see the Pistol Squat pop up fairly often to keep things fresh and ready to go for our retest of Nasty Girls at the end of July. Lastly, since we tackled Grace/Grace+ at the end of our Oly cycle last month we will make a quick pivot and get after Gwen for our Classic workout of the month! This will challenge athletes in a way they might not have been challenged before so it will be a great test! Let’s get training and finish the last month of Phase II out strong!

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WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS

(3x/ Week) Extra Credit – Hyrox/ Fitness Race Training  

(1x/ Week) Barbell Complex

(1x/ Week) Pistol Squats

(1x/ Week) Partner Workout

(1x/ Month) Classic Workout: Gwen

(1x/ Month) Hero Workout – Morrison

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COMPETE

JUNE | MONTH III, PHASE II – POWER OUTPUT

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PREVIOUS MONTH’S HIGHLIGHTS

PREVIOUS MONTH’S HIGHLIGHTS

• (1x/week) C2 Bike Engine Building
• (1x/week) Bar Muscle Up Skill
• (1x/week) Power Snatch Cycling
• TEST: 1RM Split Jerk
• Benchmark Workout: “Power Plus Amanda”

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May marked the culmination of several key training focuses. We wrapped up a strong Olympic lifting cycle with dedicated work on the Split Jerk, testing our ability to throw heavy weight overhead. Alongside that, we sharpened our Power Snatch cycling and built confidence on the Bar Muscle-Up—skills that came together in a benchmark Classic: “Power Plus Amanda”. Many of you likely walked away with new PRs and a solid sense of accomplishment! We also saw our C2 Bike engine building continued to roll through May and will carry into June, laying the groundwork for a big test ahead. Let’s take a look at what we have in store for us in June…

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As we approach the end of the first half of the year, June is all about testing our engine. Earlier in the cycle, we tackled the 20min C2 Watt Test. Now it’s time to retest and see just how far we’ve come. We know this is going to be a grind, but it will also come down to mental fortitude. The grit we’ve developed over the past few weeks will carry us through. Beyond that, the rest of the month will serve as a transition into July’s focus. Take time to appreciate how much progress you’ve made, both mentally and physically. Celebrate the wins, big and small—because the second half of the year is coming, and we’ll be ready!

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MONTHLY HIGHLIGHTS

(1x/week) Bike Engine Building

(1x/week) Power Snatch/Power Clean Strength

(3-4x/month) Front Squat Strength

(1x/week) Ring Muscle Up

RETEST: 20min C2 Bike Watt Test

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