August 3rd - 8th, 2026

MONDAY   AUGUST 3, 2026

‍Warm up

2:00 run/row/bike/ski

2 Rounds
200m jog
8 air squats
8 PVC passthroughs
8 kneeling wrist circles (4 each direction)
8 90/09 hip switches 4 each side
8 barbell front rack rotations (4 each side)
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STRENGTH:   Front Squat  3 - 3 - 3 - 3 - 3 - 3  (July20)

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‍METABOLIC CONDITIONING :

3 rounds for time:
‍600-m run
15 overhead squats (155/105)

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

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‍TUESDAY   AUGUST 4, 2026

WARM UP

2:00 Run/bike/row/ski

2 Rounds
1:00 single unders/1:00 double unders
8 cobra sumo stance good mornings
8 banded bent over rows
8 scap pull ups
8 deadbugs
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STRENGTH:

Single DB Bent over Row - In 4 sets build to a heavy 10 reps on each side
*Keep these strict, don't use momentum!

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‍METABOLIC CONDITIONING:
For time:

‍50 double-unders
50 AbMat sit-ups
5 strict pull-ups/banded pull ups/ring rows
40 double-unders
40 AbMat sit-ups
4 strict pull-ups/banded pull ups/ring rows
30 double-unders
30 AbMat sit-ups
3 strict pull-ups/banded pull ups/ring rows
20 double-unders
20 AbMat sit-ups
2 strict pull-ups/banded pull ups/ring rows
10 double-unders
10 AbMat sit-ups
1 strict pull-ups/banded pull ups/ring rows

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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 5, 2026

Warm up:

2:00 run/bike/row/ski

1 round
5 Inch worms with seal and down dog
10 airsquats
10 hips down push ups
10 PVC passthroughs
10 barbell deadlifts
10 barbell hang power cleans
10 arch/hollow swings
10 light alternating DB snatches
5 toes to bar/hanging knee raises

Warm up power clean

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‍METABOLIC CONDITIONING :

AMRAP 7 minutes of:
1 Power Clean, 185/135
6 Push-ups
9 Air Squats

AMRAP 7 minutes of:
20 Alternating DB snatches (50/35)
100m DB Farmer's Carry

AMRAP 7 minutes of:
15 box jumps (24/20")
20 toes-to-bar
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*Rest 3 minutes between workouts

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

2:00 foam roll back and shoulders

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‍TEAM THURSDAY  AUGUST 6, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
25' walk on toes
25' walk on heels
1:00 tall single under jumps/1:00 penguin jumps - can try a triple tap!
8 kang squats (hands behind head)
8 light KB swings

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Skill Work: Double unders/Triple Unders!

Test: 3 attempts at Max unbroken set of double unders - try to get at least one!
If you get >50 - work on triple unders!

Double unders: Work through Steps 1- 4 on skill sheet

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
*Aim to build up and get the triple under. - Just focus on singles today

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TEAM METABOLIC CONDITIONING:

8 rounds for time with a partner:
‍30 KB swings (53/35) - overhead!
30-m bottoms-up KB carry (53/35)

Partners alternate rounds.– Nonworking partner accumulates time in an L-sit hold.

Cool Down
2-3 walk
1:00 seal stretch

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FRIDAY   AUGUST 7, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 bootstrappers
8 box dips
8 Medball deadlifts - feet outside ball
8 glute bridges

STRENGTH:  Sumo Deadlift  
Find a 5 rep. to be used in a 5 - 3 - 1 series.

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‍METABOLIC CONDITIONING:

5 rounds for time:
‍20 med-ball cleans (20/14#)
10 ring dips/banded/box - no feet today! work on that bottom position

‍Cool down:

2-3 walk/easy bike
1:00 seal stretch

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SATURDAY   AUGUST 8, 2026

OPEN GYM  0800 - 1000