August 17th - 22nd, 2026

MONDAY   AUGUST 17, 2026

‍Warm up

2:00 run/row/bike/ski

2 Rounds
8 plate halos (4 each direction) 
8 squat plate press outs
8 kneeling wrist circles (4 each direction)
890/09 hip switches 4 each side
8 barbell front rack rotations (4 each side)
8 scap pull ups
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STRENGTH:   Front Squat  2 - 2 - 2 - 2 - 2 - 2 (Aug.3)

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‍METABOLIC CONDITIONING :

For time:‍

50 pull-ups/jumping pull ups/ring rows
50 hang squat cleans (95/65)
100 double unders (2x single unders)

scale is reducing to 30 reps on pull ups hang squat cleans/15 shuttle runs.

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‍Cool down:
2:00-3:00 easy bike or take a walk!
1:00 couch stretch each side

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‍TUESDAY   AUGUST 18, 2026

WARM UP

2:00 Run/bike/row/ski

2 Rounds
8 Samson stretches
8 banded passthroughs
8 banded good mornings
8 deadbugs
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STRENGTH:  Single DB Bent over Row - In 4 sets build to a heavy 8 reps on each side
*Keep these strict, don't use momentum!  (Aug 4)

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‍METABOLIC CONDITIONING:

3 rounds for time:

30 abmat sit-ups
30 med-ball box step-ups (24/20in) (20/14 lb)
"Up the Hill" med-ball run

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

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‍WEDNESDAY MASH UP    AUGUST 19, 2026

Warm up:

2:00 run/bike/row/ski

1 set:

10 PVC passthroughs
10 alternating Spiderman stretches
10 arch/hollow swings
10 PVC good mornings
10 hanging knee raises
10 PVC hang muscle snatches
10 PVC overhead squats
5 shuttle runs
5 toes to bar or version used in workout
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‍METABOLIC CONDITIONING :
Community Cup Event 3

For total reps:

AMRAP 4:00
10 shuttle runs (25' down and back)
21/15 toes-to-bars
Max power snatches (135/95)(95/65)(45/35)
2:00 rest

AMRAP 4:
10 shuttle runs
21/15 toes-to-bars
Max overhead squats
2:00 rest

AMRAP 4:
10 shuttle runs
21/15 toes-to-bars
Max squat snatches

– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down and back.

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‍TEAM THURSDAY  AUGUST 20, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
25' walk on toes
25' walk on heels
25' hamstring sweeps
25' High knee hurdle walk
25' Butt kickers
25' High knees
25' Walking Samson stretch
1:00 tall single under jumps/1:00 penguin jumps - can try a triple tap!
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SKILL

Double unders/Triple Unders!

If able to do >50 double unders UB - work on Triples

Double unders: Work through Steps 1- 4 on Skill Sheet
Goal is to get consistent with 5+ UB DU sets.

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
Or work into straight triple under or linking 2 reps

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TEAM METABOLIC CONDITIONING:

Team "Jerry"
For time:
1 Mile Run
2k Row
1 Mile Run

*One partner works at a time, partition as desired.

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

1:00 calf stretch

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FRIDAY   AUGUST 21, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 bootstrappers
8 hips down push ups
8 cobra sumo good mornings
8 alternating seated leg raises/8 seated leg raises
8 glute bridges

STRENGTH:  Sumo Deadlift  3 - 3 - 3 - 3 - 3 - 3 (5 - 3 - 1 series)(Aug.7)

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‍METABOLIC CONDITIONING:
For time:
:30 L-sit hold/one leg bent
20 deadlifts (225/155)
:30 L-sit hold/one leg bent
40 bar-facing burpees
:30 L-sit hold/one leg bent
20 deadlifts
:30 L-sit hold/one leg bent

Cool Down
2-3 walk

1:00 seal stretch

SATURDAY   AUGUST 22, 2026

OPEN GYM  0800 - 1000