August 10th - August 15th, 2026

‍ ‍MONDAY    AUGUST 10, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 air squats
8 PVC good mornings
:15 PVC front rack stretch each side
8 single arm DB press each side

STRENGTH: 3-position Squat Clean.  Final of a series of 3
5-6 sets up to 10/10 RPE for the complex (high hip-above knee-from the floor) (July 27)
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‍METABOLIC CONDITIONING:

AMRAP 12:00
15 Box jump overs (24/20")
12 DB deadlifts (50/35)(35/20)
9 DB hang power cleans
6 DB shoulder-to-overheads

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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 puppy dog stretch

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‍TUESDAY   AUGUST 11, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
8 Samson stretches
8 banded pass throughs
8 banded presses
8 push ups/knee push ups
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STRENGTH:  Push Press 3 - 3 - 3 - 3 - 3 (July 31)

‍METABOLIC CONDITIONING :

For time:

32 Single-DB lunges (50/35)(35/20)
20 deficit push-ups (2 DBs)
24 Single-DB lunges
15 deficit push-ups
16 Single-DB lunges
10 deficit push-ups
8 Single-DB lunges
5 deficit push-ups

• have a second DB in position for the deficit push-up

‍Cool down
2-3 minutes walk/bike
1:00 puppy dog stretch
1:00 calf stretches

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‍WEDNESDAY MASH UP    AUGUST 12, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
100m jog
5 Inch worms with seal and down dog
10 air squats
10 banded presses
10 barbell deadlifts
10 barbell strict press
10 barbell thrusters

Warm up wall walks - half wall walks
Warm up deadlift
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‍METABOLIC CONDITIONING :

AMRAP 8 minutes of:
12 Deadlifts, 225/155
6 Wall Walks/3 Wall walks/6 Inchworm with push up

AMRAP 8 minutes of:
200m Run
20 Thrusters, 45/35

AMRAP 8 minutes of:
50 AbMat Sit-ups
200m Sandbag Bear Hug Carry - as heavy as possible

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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders

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‍TEAM THURSDAY  AUGUST 13, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
25' walk on toes
25' walk on heels
1:00 tall single under jumps/1:00 penguin jumps - can try a triple tap!
8 goblet squats
8 banded passthroughs
8 banded presses
8 arch/hollow swings

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‍SKILL: Double unders/Triple Unders!

*If not done last week - Test: 3 attempts at Max unbroken set of double unders - try to get at least one!
If you get >50 - work on triple unders!

Double unders: Work through Steps 1- 4 on skill sheet

Triple unders:

2:00-3:00 practice of triple penguin jumps and/or rope in one hand triple spins
5:00 practice - single under (2-3 reps) - double under (2-3 reps) - triple under attempt
*Aim to build up and get the triple under. - Just focus on singles today

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TEAM METABOLIC CONDITIONING:

5 rounds for time with a partner:
20 pull-ups
30 wall-ball shots (20/14#)(10/9')
400-m run
-Partition work as desired, one partner works at a time.

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FRIDAY   AUGUST 14, 2026

WARM UP

2 Rounds
8 bootstrappers
8 hips down push ups
8 PVC passthroughs
8 bent over medball throw
8 arch/hollow swings
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STRENGTH:  Bench Press
20 minutes to establish a new 1 RM (July 28)

‍METABOLIC CONDITIONING:
3 rounds for time:
30 toes-to-bars
30/24-cal Echo bike or 40/30 cal row

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Cool Down

2-3 bike/walk
1:00 seal stretch

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SATURDAY   AUGUST 15, 2026

OPEN GYM  0800 - 1000

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