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July 13th - July 18th, 2026
MONDAY JULY 13, 2026
Warm up:
2:00 Run/bike/row/ski
2 Rounds
100m jog
8 Samson stretches
:15 PVC front rack stretch each side
8 PVC good mornings
8 goblet squats
STRENGTH: 3-position Squat Clean
5-6 sets up to 8/10 RPE for the complex (high hip-above knee-from the floor) (June 30)
METABOLIC CONDITIONING:
3 rounds for time:
20 double DB box step-ups (35/50 lb) (20/20 in)
400-m run
Optional weight vest (20/14 lbs).
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 couch stretch each side
TUESDAY JULY 14, 2026
WARM UP
2:00 row/bike/ski
2 Rounds
1:00 single unders/2nd Rd 1:00 double unders
8 seal rocks
8 banded pass throughs
8 banded presses
8 deadbugs
STRENGTH: Single Dumbbell strict press - Retest 6rm each arm (May 12th)
METABOLIC CONDITIONING :
50-40-30-20-10 reps for time:
Double-unders/2x single unders
Sit-ups
– Perform 5 shoulder presses after each round (65-70% of 3-rep max - July 7).
Cool down
2-3 minutes walk/bike
1:00 puppy dog stretch
1:00 calf stretches
WEDNESDAY MASH UP JULY 15, 2026
Warm up:
2:00 run/bike/row/ski
1 Round
4 Inch worms with seal and down dog
8 bootstrappers
8 hips down push ups
8 PVC passthroughs
8 barbell deadlifts
8 barbell power cleans
8 barbell strict press
8 barbell front squats
8 Russian KB swings - warm up weight
Warm up thruster and then clean and jerk
METABOLIC CONDITIONING :
For time with 8:00 time cap:
21-15-9
Cal Row
Thrusters (95/65)
AMRAP 8 minutes of:
Death by: Power Clean & Jerk, (135/95) (on minute 1 start with 1 C&J then on the minute 2 - 3 - 4 - 5 - 6 - 7 on minute 8 AMRAP for the minute)
AMRAP 8 minutes of:
10 Knees to elbow/hanging knee raises/tuck ups
20 Russian KB Swings (70/53)
*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 JULY 16, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
8 cat cows
8 air squats
8 light wallball tosses (arms only)
Plus specific warm up
SKILL: Week 5 of Summer Skill challenge - continue on the week you left off!
TEAM METABOLIC CONDITIONING:
For time with a partner:
6 total rounds:
400m Echo Bike
– Partners alternate efforts.
Once the 6 rounds are complete, perform:
100 wall balls (20/14)
– One person works at a time.
FRIDAY JULY 17, 2026
WARM UP
2 Rounds
8 Samson stretches
8 cobra sumo good mornings
8 knee push ups
8 glute bridges
STRENGTH: Bench Press
3 - 3 - 3 - 3 - 3 - 3 (July 3 - 5 Rep)
METABOLIC CONDITIONING:
AMRAP 12:00
200 meter run
10 Hand-release push ups
10 Deadlifts (185/125)(135/95)
Cool Down
2-3 bike/walk
1:00 seal stretch
SATURDAY JULY 18, 2026
OPEN GYM 0800 - 1000