August 25 - 30 ,2025

‍MONDAY    AUGUST 25, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 air squats
8 banded presses
8 banded good mornings
8 deadbugs

STRENGTH:   Single arm DB press. 3 sets x 5 reps at 70% of your 5Rm from Aug. 12th. If you did not do the 5Rm, do it today!
If one arm was weaker than the other, do a 4th set of 5 reps on the weaker arm.

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METABOLIC CONDITIONING:
For time:
1-2-3-4-5-6-7-8-9-10 DB Push press (50/35)(35/20)
– Row 150 meters after each round (10/8 cals Echo bike if not enough rowers).

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

1:00 seal stretch
1:00 puppy dog stretch

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‍TUESDAY    AUGUST 26, 2025   

WARM UP

2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 PVC Kang squats
8 PVC snatch grip behind the neck presses
8 hips down push ups
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STRENGTH:  Week 3 of 4 of a 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. (AUG. 15)

‍METABOLIC CONDITIONING :

On a 15:00 clock:
‍75 or 45 burpees
Every minute on the minute (including 0:00) complete 5 power snatches (75/55)(65/45)
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Score is time to complete all burpees OR number of burpees completed in the 15:00

‍Cool down
2-3 minutes walk/bike
1:00 foam roll quads and back

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‍WEDNESDAY MASH UP     AUGUST 27, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 running style single under jumps
10 air squats
10 PVC passthroughs
10 PVC good mornings
10 box dips
10 arch/hollow swings
10 barbell deadlifts
10 barbell hang power cleans
10 barbell strict press

Warm up power clean and jerk

METABOLIC CONDITIONING :‍

AMRAP 6 min of:

15-12-9-6-3 reps for time, or as far as you can get of:
Power Clean & Jerk, 135/95
*200m run after each set

AMRAP 6 min.  1/1, 2/2, 3/3, 4/4...of:
Toes to bar/Knee raises/Toes to KB
Ring Dips

AMRAP 6 min of:
10 Goblet Squats (53/35)
40 running style single under jump rope

*Rest 3 minutes between workouts

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

2:00 foam roll back and shoulders

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‍TEAM THURSDAY  AUGUST 28, 2025

Warm up:

2:00 bike/row/run/ski
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2 Rounds for quality
1:00 single under jumps/2nd round 1:00 double unders
8 PVC pass throughs
8 Samson stretches
8 scap pull ups
8 hips down push ups

Then: :30 calf stretch each side

Skills: Double under Test!
Two options
If proficient in double unders: 200 Double unders for time
If you are still working on consistency: 5:00 max effort double unders
*Do these even if can do 1-2 at a time. This will be great to record and see improvement when we re-test this down the road!

If no double unders: 100 plate jumps for time: this style https://www.youtube.com/watch?v=V6a3Z2LWi-8

Team Workout:

With a partner:
Every :90 for 18:00
10 chest-to-bar pull-ups/pull ups/ring rows
10 push-ups
10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank until partner has completed their round.
– Both partners rest until next :90 round starts.
– Scale reps and difficulty accordingly, there should be at least :15-:30 of rest, it will get harder as the time goes on!
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Cool down

2:00 walk or bike
10 cat cows
1:00 scorpion stretch each side
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FRIDAY AUGUST 29, 2025

WARM UP

2 Rounds
8 bootstrappers
8 single arm DB high pulls each arm
8 single leg RDL each leg
8 glute bridges
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Then: 1:00 banded trap stretch

STRENGTH:  Deadlift   4 - 4 - 4 - 4 - 4 - 4 building (Aug.11)

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‍METABOLIC CONDITIONING:

Complete as many meters as possible in 15 minutes of:
200 m heavy bag/ball carry
50 abmat sit-ups

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SATURDAY   AUGUST 30, 2025

OPEN GYM  0800 - 1000

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