Tom Roth 6/8/25 Tom Roth 6/8/25

Monday, June 9

Workout

2025 Community Cup Workout 1

As many rounds as possible in 20 minutes of:
15 box jump overs (24/20 in)
10 dumbbell snatches (50/35 lb)
5 handstand push-ups

Tom Roth 6/7/25 Tom Roth 6/7/25

Sunday, June 8

Rest day or make-up day

Tom Roth 6/6/25 Tom Roth 6/6/25

Workout

For total reps:

Tabata double-under
Tabata deadlift (bodyweight)
Tabata push-up
Tabata sit-up
Tabata air squat

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tom Roth 6/5/25 Tom Roth 6/5/25

Workout

10 rounds, each for time of:

80m hill sprint

Tom Roth 6/4/25 Tom Roth 6/4/25

Workout

For load:

Back squat
2-2-2-2-2-2

Tom Roth 6/3/25 Tom Roth 6/3/25

Rest day or make-up day

Tom Roth 6/2/25 Tom Roth 6/2/25

Workout

“Amanda”

9-7-5 reps for time of:
Muscle-ups
Squat snatch (135/95 lb)

Tom Roth 6/1/25 Tom Roth 6/1/25

Workout

For time with a partner:
100/80 cal bike erg
100 toes-to-rings
100 d-ball over-the-shoulder (100/70 lb)

Tom Roth 5/31/25 Tom Roth 5/31/25

Workout

5 rounds for max reps of:
Max rep weighted pull-up (25/15 lb)
50 ft sled push

Rest as needed between rounds.

Tom Roth 5/30/25 Tom Roth 5/30/25

Rest day or make-up day