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July 20th - 25th, 2026
MONDAY JULY 20, 2026
Warm up
2:00 run/row/bike/ski
2 Rounds
8 plate halos (4 each direction)
8 squat plate press outs
8 kneeling wrist circles (4 each direction)
890/09 hip switches 4 each side
8 barbell front rack rotations (4 each side)
STRENGTH: Front Squat establish a 5 Rm for a new series
METABOLIC CONDITIONING :
4 rounds for time:
25/30-cal row
30 AbMat sit-ups
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 couch stretch each side
TUESDAY JULY 21, 2026
WARM UP
2:00 Run/bike/row/ski
2 Rounds
4 Inch worms with seal and down dog
8 banded passthroughs
8 banded good mornings
8 banded presses
STRENGTH: Strict Press Establish a 1 rep (July 7)
METABOLIC CONDITIONING:
AMRAP 10:00
1 power snatch (135/95)(95/65)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups etc.
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 scorpion stretch each side
WEDNESDAY MASH UP JULY 22, 2026
Warm up:
2:00 run/bike/row/ski
1 round
200m jog
10 air squats
10 PVC passthroughs
1:00 single unders
10 barbell deadlifts
10 barbell hang muscle cleans
10 arch/hollow swings
1:00 double unders
5 toes to bar/hanging knee raises
5 pull ups/ring rows
Warm up power cleans
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
42 double unders/2x single unders
21 Toes-to-bar/hanging knee raises/T2KB
AMRAP 7 minutes of:
15 Power cleans 135/96
30 Air Squats
AMRAP 7 minutes of:
800m Run/600m Run
20 Pull-ups/Jumping pull ups/ring rows
*Rest 3 minutes between workouts
Cool down:
2:00-3:00 easy bike or take a walk!
2:00 foam roll back and shoulders
TEAM THURSDAY JULY 23, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
2 shuttle runs (2 x 50')
8 kang squats (hands behind head)
8 light KB swings
Plus your specific skill warm up elements!
SUMMER SKILL CHALLENGE!
Week 6 or the next week on your program - we will continue this for 2 more weeks!
TEAM METABOLIC CONDITIONING:
2 rounds for time with a partner:
50 KB swings (70/53)(53/35)
50 shuttle runs (1 = 25 ft down/25 ft back)
– One partner works at a time; switch as needed.
Cool Down
2-3 walk
1:00 seal stretch
FRIDAY JULY 24, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
8 bootstrappers
8 single arm DB press each side
8 single leg DB Romanian DL each side
8 glute bridges
STRENGTH: Deadlift 20 minutes to find a 1 rep. (July 10)
METABOLIC CONDITIONING:
For time:
12-10-8-6-4-2 Dumbbell thrusters (50/35)
1-2-3-4-5-6 Wall walks/Half Wall walks/2x Inch worms
Cool down:
2-3 walk/easy bike
1:00 seal stretch
SATURDAY JULY 25, 2026
OPEN GYM 0800 - 1000