August 24th - August 29th, 2026

MONDAY    AUGUST 24, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
200m jog
:15 wall thoracic stretch - shoulders
8 goblet squats - warm up weight
8 light barbell strict press (use a weight down from your normal barbell)

Then: banded overhead stretch

STRENGTH: Push Press  establish a new 1 rep. (Aug.11)  

‍

‍METABOLIC CONDITIONING:

2 rounds for total reps:

‍On a 3:00 clock:  (0:00 - 3:00)
400-m run/200-m
Max handstand push-ups (kipping or strict)/Band HSPU/Pike HPSU
1:00 rest

On a 3:00 clock:  (4:00 - 7:00)
400-m run/200-m
Max DB goblet squats (35/50 lb)

1:00 rest

Round 2 starts at 8:00
Mark down your scores during rest

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

1:00 puppy dog stretch

‍

‍TUESDAY   AUGUST 25, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
8 air squats
8 PVC passthroughs
8 PVC good mornings
8 PVC snatch grip behind the neck presses
8 PVC overhead squats

Coach led - Squat Snatch Warm up

STRENGTH:  Squat Snatch  3 rep. with good re-set each rep.  7/10 RPE. Start of a 4 session series.

METABOLIC CONDITIONING

‍For time:
400-meter farmers carry (50/35) right into …
50 alternating single-dumbbell devils presses

‍Cool down
2-3 minutes walk/bike

‍

‍WEDNESDAY MASH UP    AUGUST 26, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
10 air squats
10 PVC passthroughs
10 broad jumps
10 hollow rocks
10 DB thrusters with warm up weight
5 arch/hollow swings
5 pull ups or ring rows
5 C2B pull ups or jumping C2B
‍

‍METABOLIC CONDITIONING :

AMRAP 7 minutes of:
10 DB thrusters (50/35)
10 C2B Pull-ups/Pull ups/Jumping C2B Pull ups

AMRAP 7 minutes
500m row
25 box jumps (24/20")

For time (or reps at 7:00):
200 Single-unders
50/35 Calories, Air Bike

‍

*Rest 4 minutes between workouts

‍

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

‍

‍TEAM THURSDAY  AUGUST 27, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
1:00 single under jumps
8 scap pull-ups
4 front-to-back leg swings/side
8 arch/hollow swings
4 lateral leg swings/side
8 walking lunges

‍

‍SKILL: Double unders/Triple Unders! Last week!

If working on DU - retest your Max Effort DUs - three attempts

If working on TU - try stringing a couple together! 
‍

TEAM METABOLIC CONDITIONING:

For time with a partner:‍

40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars/hanging knee raises/toes to rig

– Each shuttle is 25 ft down and back.
– Complete the work in any order. One partner works at a time.

‍

FRIDAY   AUGUST 28, 2026

WARM UP

2 Rounds
4 Inch worms with seal and down dog
8 PVC good mornings
8 push ups/knee push ups
:15 PVC front rack stretch each side
‍

STRENGTH:  Bench Press
20 minutes to establish a new 1 RM (July 31)

‍

‍METABOLIC CONDITIONING:
‍For time:‍

21 power cleans (135/95)
21 ring dips/banded ring dips/box dips
15 power cleans (185/125)
15 ring dips
9 power cleans (225/155)
9 ring dips

*Add weight each round
*Optional - perform one muscle up and then the ring dips

Cool Down

2-3 bike/walk
1:00 scorpion stretch each side

‍

SATURDAY   AUGUST 29, 2026

OPEN GYM  0800 - 1000

‍