August 4th - 9th, 2025

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MONDAY  AUGUST 4, 2025

2:00 bike/row/ski/run

2 Rounds
8 squat press outs w/plate
8 banded presses
8 banded good mornings
8 glute bridges

Then: 1:00 bottom of squat hold

STRENGTH:  Front Squat 3 - 3 - 3 - 3 - 3 - 3 (July 25)

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METABOLIC CONDITIONING:‍

For time:
200-meter Row or 150m Run
30 alternating DB hang clean and jerks (50/35#)
400-meter Row or 300m Run

rest 1 minute

For time:
400-meter Row or 150m Run
30 alternating DB hang clean and jerks (50/35#)
200-meter Row or 300m Run

COOL DOWN

2:00 walk or easy bike

1:00 seal stretch
1:00 couch stretch each side

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TUESDAY    AUGUST 5, 2025   

WARM UP

2:00 run/bike/row
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2 Rounds
8 down dog to seals
8 Single leg RDL each side
8 light barbell strict presses
8 alternating front rack rotations
8 deadbugs

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STRENGTH: Push Jerk  5 - 3 - 3 - 2 - 2 - 2  now, see if you can build that 1 rep. number and turn it into 2 reps. on last set (July 15‍)

METABOLIC CONDITIONING :

AMRAP 10:00
‍9 hang power cleans (75/115 lb)
12 shoulder to overhead (aim for push jerks!)
15 lateral burpees over the bar

COOL DOWN

2:00 walk or easy bike
1:00 puppy dog stretch
1:00 scorpion stretch each side

‍WEDNESDAY MASH UP    AUGUST 6, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
200m jog
10 air squats
10 PVC pass throughs
10 hips down push ups
10 arch/hollow swings
:10-:20 high plank
:15 calf stretch each side

Review of Medball Squat Cleans!

METABOLIC CONDITIONING :‍

AMRAP 9 minutes of:
5 Pull-ups
10 Push-ups
15 Med. Ball Squat Cleans

AMRAP 9 minutes of:
200m Run
100m Dumbbell Farmer's Carry, 50's/35's

AMRAP 9 minutes of:
For Max Calories on the Air Bike :30 seconds on / :30 seconds rest

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*Rest 4 minutes between workouts

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‍TEAM THURSDAY  AUGUST 7, 2025

Warm Up
2:00 bike/row/run/ski
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2 Rounds for quality
8 PVC pass throughs
8 hollow rocks
8 arch rocks
8 PVC pipe lat pull downs
8 arch-hollow swings

Skills: Toes to Bar

1-3 Rounds
6-8 kipping knee raises OR kipping knees to elbows OR 3-5 kipping toes to bar
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**If you did the max reps last week, aim for the harder movement today for a few reps!
**If you were getting some toes to bar - aim to make every rep count. If you start to miss the bar, drop.

Non-hanging option
3 x 6 toes to rig

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‍TEAM METABOLIC CONDITIONING :

For Time:
150 calorie row
100 KB snatches (35/53 lb)
50 toes-to-bars/knee raises

Split work as needed with one person working at a time.

COOL DOWN

2:00-3:00 walk or easy bike
1:00 seated shoulder extension
1:00 supine twist each side

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FRIDAY     AUGUST 8, 2025

WARM UP

2:00 bike/row/ski/run

2 Rounds
1:00 single unders/1:00 double unders
5/5 World's greatest stretches
8 light DB goblet squats
8 light DB strict press each arm
8 push ups/knee push ups - make sure chest touches the ground

STRENGTH: Bench Press 3-3-3-3-3-3 Building (July 22)

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METABOLIC CONDITIONING :‍

On a 2-minute clock:
25 DB goblet squats (Scale 15 squats) (35/20)
Max double unders in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 DB alternating push presses (Scale 10 squats)
Max double unders in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 DB alternating thrusters (Scale 8 squats)
Max double unders in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 DB alternating snatch
Max double unders in the remaining time

Your score is the total number of double unders accumulated.

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SATURDAY   AUGUST 9, 2025

OPEN GYM

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