July 14th - 19th, 2025

‍MONDAY    JULY 14, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
1:00 single unders/1:00 double unders (2nd round)
8 bootstrappers
8 PVC pass throughs
8 PVC sumo stance good mornings
8 single arm DB press each arm

STRENGTH: Sumo Deadlift   3 - 3 - 3 - 3 - 3 - 3 repeat of June 30 only try for heavier 

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METABOLIC CONDITIONING:

5 Rounds for time:
35 double unders/70 single unders OR 1:00 of double attempts
200m Run

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 calf stretch each leg
1:00 seal stretch

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‍TUESDAY    JULY 15, 2025   

WARM UP

2 Rounds
4 Inch worm seal and down dog
8 banded good mornings
8 banded presses
8 glute bridges
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STRENGTH:   Push Jerk  3 - 2 - 1 - 1 - 1  establish for a 4 week series

METABOLIC CONDITIONING:

For time:
30 deadlifts
20 hang power cleans
10 shoulder-to-overheads

rest 1 minute & drop the weight by 20%

30 deadlifts
20 hang power cleans
10 shoulder-to-overheads

*Use 75% of your 1 rep from the strength for your first weight. The first round of shoulder-to-overhead should feel challenging.
*Calculate the second weight before starting the Metcon.
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Cashout
Tabata Abs of choice
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‍WEDNESDAY MASH UP    JULY 16, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
5/5 World's greatest stretch
10 air squats
10 single arm DB high pulls
10 single arm DB presses
10 arch/hollow swings
10 hips down push ups
10 light KB swings (eye level)
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METABOLIC CONDITIONING :‍

AMRAP 6 minutes of:
30 Russian Kettlebell swings (75/53)
2 Rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

AMRAP 6 minutes of:
100m sled push
20 alternating Dumbbell Snatch, 50/35

AMRAP 6 minutes of:
15 V-ups
up to :30 second Handstand or Plank Hold

*Rest 4 minutes between workouts

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

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‍TEAM THURSDAY  JULY 17, 2025

Warm Up

2:00 bike/row/run/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 light DB strict press (both arms together)
8 mountain climbers - focus on stretch of each side
:30 kneeling wrist stretch

SKILL : Toes to Bar

2 Rounds
8 Hollow rocks
8 Arch rocks

2 Rounds
6-8 Hanging arch-hollow swings

1-3 Rounds
4-6 kipping knee raises

1-2 Rounds
4-6 kipping knees to elbows

1 Round
2-4 kipping toes to bar

Non-hanging option
3 x 6 toes to rig

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‍TEAM METABOLIC CONDITIONING :

Stations E2MOM 24:00

Work 1:30/Transition :30

1)    Ski erg max cals
2)    Rope climbs/Rope pull to standing
3)    Tag team Shuttle runs (down and back – tag) 50”= 1 rep
4)    HSPU/Box HSPU/Pike HSPU

Teams of 2 or 3. One partner works at a time. Score is totalreps.

Cool down:‍

2:00 walk or bike
10 seal to down dog
1:00 supine twist on each side
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FRIDAY JULY 18, 2025

WARM UP

2:00 bike/row/ski/run

1 Round
10 cat cows
10 goblet squats
10 Light DB strict press
10 Light DB deadlifts
10 Light DB front squats
10 arch/hollow swings

1 Round
5 Barbell deadlifts
5 Barbell hang muscle cleans
5 Barbell front squats

‍STRENGTH:  3-position Squat Clean: 1 set = at hip - above knee - from floor
Barbell   (June 27)
5 sets increase weight each set as long as form stays consistent

*Must be a squat clean - not a power clean into a front squat :) Last week!

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‍METABOLIC CONDITIONING :‍

For time:

‍15-12-9-6-3 Box jumps (24/30 in)
10-8-6-4-2 Hang squat cleans with 60% of heaviest from strength session.

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SATURDAY   JULY 19, 2025

OPEN GYM  0800 - 1000

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