August 11 - 16 , 2025

‍MONDAY    AUGUST 11, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 bootstrappers
8 PVC passthroughs
8 PVC good mornings
8 glute bridges

Then: 1:00 banded trap stretch

STRENGTH:   Deadlift   20 minutes to establish a new 5 rep. for a series

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METABOLIC CONDITIONING:

5 rounds for time of:
10 box jumps (24/20)
10 deadlifts @60% of 5RM

Rest 1 minute between rounds.

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Cool down:
2:00-3:00 easy bike or take a walk!

1:00 seal stretch
1:00 supine twists each side

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‍TUESDAY    AUGUST 12, 2025   

WARM UP

2 Rounds
8 air squats
8 banded presses
8 banded good mornings
8 single arm DB high pulls
8 hips down push ups
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STRENGTH: Single arm DB strict press.  5rm each arm, note any discrepancy between sides.

‍METABOLIC CONDITIONING :

On an 6-minute clock for 3 rounds, complete:
500-meter row (if short rowers, 400m run with burpees over bar)
15 lateral burpees over the rower

Rest with any remaining time in the interval.

*There should be at least 2:00 rest between rounds! If you have less than this after the first round, drop distance of row so than it can be done in <2:30 and decrease burpees to 10.

COOL DOWN:

2-3:00 walk or easy bike

1:00 standing quad stretch each side
1:00 seal stretch

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‍WEDNESDAY MASH UP     AUGUST 13, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 Running Step single unders
10 cat cows
10 barbell RDLs
10 barbell strict press
10 arch/hollow swings
10 light medball squats - work on depth
10 barbell power cleans
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Warm up clean and jerks and BMU/chest to bar option
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METABOLIC CONDITIONING :‍

AMRAP 8 min of:
10 Medball squats (30/20)(20/14)
100 m Medball Carry (Bear hug style)

AMRAP 8 min of:
10 clean and jerks (135/95)
50 Running Step Singles (jump rope running style)
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AMRAP 8 min of:
10 Bar Muscle-ups (15 pull-ups "as high as you can go", chin or chest to bar)
20 Calories, Air Bike

*Rest 4 minutes between workouts

Cool down:
2:00-3:00 easy bike or take a walk!

3:00 foam roll - back, shoulders, quads!

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‍TEAM THURSDAY  AUGUST 14, 2025

Warm up:

2:00 bike/row/run/ski
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2 Rounds for quality
100m jog
10 Toy soldiers kicks (5 each side)
8 jumping air squats
8 barbell presses
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Then: 1:00 calf stretch each side
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Skill: Jumping!

5:00 to establish a max broad jump

10:00 to establish max box jump

Team Workout:‍
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (95/65)

One partner completes a round, while the other rests; partners perform 4 rounds each.

The run should be about 1:00, if it's longer than 1:30, reduce distance to 100m

Cool down

2:00 walk or bike
1:00 couch stretch each leg
:30 Hang from bar

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FRIDAY AUGUST 15, 2025

WARM UP

2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 PVC Kang squats
8 PVC behind the neck presses
8 PVC overhead squats
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STRENGTH:  Week 2 of a 4 week series for progress in form & weight. 3-position snatch (power or squat) 1 set = from hip-above knee-from the floor
5 sets building in weight keeping good form. Pick power or squat and stick with it for all sets. If doing power, work on catching at 90 degrees. (Aim for heavier than July 29)

‍METABOLIC CONDITIONING :

Part 1
In 5 minutes:
As many heavy ball or bag alternating cleans over the shoulder. (100/70)

3 minutes rest

Part 2
In 5 minutes of:
As many calories as possible on the Echo bike

1.  Total over the shoulder cleans
2. Total calories completed on the bike
3. Total reps, + calories

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SATURDAY   AUGUST 16, 2025

OPEN GYM  0800 - 1000

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