August 18 - 23, 2025

‍MONDAY  AUGUST 18, 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 2 - 2 - 2 - 2 - 2 -2(Aug. 4)

‍METABOLIC CONDITIONING:‍
4 rounds for time of:
1-minute L-sit hold
400-meter run‍

COOL DOWN
2:00 walk or bike
1:00 seal stretch
1:00 couch stretch each side

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TUESDAY    AUGUST 19, 2025   

WARM UP

2:00 run/bike/row
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2 Rounds
8 down dog to seals
8 Samson stretch
8 light barbell strict presses
8 alternating front rack rotations
2-3 pull to standing

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STRENGTH: Push Jerk 3 - 3 - 3 - 3 - 3 - 3 see ifyou can build that 2 rep. number and turn it into 3 reps. on last set (Aug. 5‍)

METABOLIC CONDITIONING :

15:00 EMOM

Min 1: 10alternating goblet reverse lunges
Min 2: 5 box jumps – 30/24” – higher than you usually use!
Min 3: 1-3 rope climbs

COOL DOWN
2:00-3:00 walk or bike
1:00 puppy dog stretch

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‍WEDNESDAY MASH UP    AUGUST 20, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
4 Inch worms with seal and down dog
10 air squats
10 PVC passthroughs
10 hollow rocks
10 Russian KB swings – warm up weight
10 light wall balls
10 barbell deadlift
10 barbell hang power cleans
2 Wall walks/half wall walks

Warm up power cleans

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METABOLIC CONDITIONING :‍

AMRAP 6 minutes of:
3-5 Wall walks/Half wall walks/Inch worms
5 Power Cleans, (185/135) (135/95)

AMRAP 6 minutes of:
50m KB Farmer's Carry, 70's/53's
15 Russian KB swings

For time:
15 Wall Ball Shots, 20/14
35 Calorie Row

*Rest 3 minutes between workouts

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‍TEAM THURSDAY   AUGUST 21, 2025

Warm Up

2:00 bike/row/run/ski

2 Rounds for quality
100m run
8 bootstrappers
8 PVC pass throughs
8 hips down pull ups
8 arch/hollow swings

SKILL :  AgilityLadder

3 times through – aim to get faster each time
Two-foot jumps
High knees
Carioca facing each direction
Lateral scissor steps each direction

‍TEAM METABOLIC CONDITIONING :

‍Triple Deuce

As many rounds and reps as possible in 20 minutes of:
22 burpees
22 air squats
22 pull-ups
22 ball slams
722-meter run

Split reps of all movements. Run together.

Cash out

Tabata Planks!

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FRIDAY     AUGUST 22, 2025

WARM UP

2:00 bike/row/ski/run

2 Rounds
1:00 single unders/double unders 2^nd round
5/5 World's greatest stretches
10 bent over ball slams
10 PVC passthroughs
10 arch/hollow swings

STRENGTH: Bench Press 2 - 2 - 2 - 2 - 2 - 2(Aug. 8)

METABOLIC CONDITIONING :‍

100 double unders or single unders/80 double unders
20 toes-to-bar/10 toes-to-bar/20 knee raises
80 double unders or single unders/60 DU
20 toes-to-bar/10 toes-to-bar/20 knee raises
60 double unders or single unders/40 DU
20 toes-to-bar/10 toes-to-bar/20 knee raises
40 double unders or single unders/20 DU
20 toes-to-bar/10 toes-to-bar/20 knee raises
20 double unders or single unders/20 DU
20 toes-to-bar/10 toes-to-bar/20 knee raises

COOL DOWN

2:00 – 3:00 walk or bike

1:00 puppy dog stretch
1:00 scorpion each side
:30 calf stretch each side

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SATURDAY   AUGUST 23, 2025

OPEN GYM

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