July 27th - August 1st, 2026

‍ ‍MONDAY    JULY 27, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
4/4 World's greatest stretches
8 air squats
8 single arm DB press each side
8 Single KB Romanian DLs
:15 PVC front rack stretch each side

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STRENGTH: 3-position Squat Clean.  Third of a series of 3
5-6 sets up to 9/10 RPE for the complex (high hip-above knee-from the floor) (July 13)

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‍METABOLIC CONDITIONING:

Dumbbell Linda 
‍10-9-8-7-6-5-4-3-2-1 reps for time:
DB Deadlift (50's/35's  35's/20's)
DB Push Press
DB Hang squat cleans

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

1:00 couch stretch each side

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‍TUESDAY   JULY 28, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
4 Inch worms with seal and down dog
8 hips down push ups
8 single arm DB high pulls
8 bent over med ball throw
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STRENGTH:  Bench Press
2 - 2 - 2 - 2 - 2 - 2  (July 17, 3 reps)

‍METABOLIC CONDITIONING :

4 x 3:00 rounds/1:00 rest

For Reps

20/15-cal row
20 alternating hang DB snatches (35/50 lb)
Max DB-facing burpees
– Rest 1:00 between rounds.– Use one dumbbell.

‍Cool down
2-3 minutes walk/bike
1:00 scorpion stretch each side

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‍WEDNESDAY MASH UP    JULY 29, 2026

Warm up:

2:00 run/bike/row/ski

1 Round

10 bootstrappers
10 PVC passthroughs
10 PVC good mornings
10 light wall balls
10 box dips
10 light Russian KBS
10 wall balls working weight
5 strict ring dips
5 Russian KBS working weight
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‍METABOLIC CONDITIONING :

AMRAP 6 minutes of:
15 Wall balls (20/14)
10 Strict Ring Dips

AMRAP 6 minutes of:
50m Farmer's Carry, 50's/35's
10 V-ups

AMRAP 6 minutes of:
20/15 cal Echo bike
15 Russian KBS (70/53)(53/35)

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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders

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‍TEAM THURSDAY  JULY 30, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 feet together air squats
8 banded presses
8 Samson stretches

Plus specific warm up

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‍SKILL: Summer Skill challenge - continue on the week you left off! If you are on Week 6, re-test your goal!
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TEAM METABOLIC CONDITIONING:

For time with a partner:

AMRAP 20 with a partner:
‍5 handstand push-ups/box HSPU/tripod HSPU
10 alternating single-leg squats/to bench/banded
15 toes to bar/knees to elbow/toes to KB
– Partners alternate after each movement.

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FRIDAY   JULY 31, 2026

WARM UP

2 Rounds
8 Seal rocks
8 PVC passthroughs
8 air squats
8 light barbell strict press
8 arch/hollow swings (if doing RMU - perform on rings)
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STRENGTH:  Push Press.  establish a 5 rep number to be used in a 5 - 3 - 1 series

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‍METABOLIC CONDITIONING:

For time:
2 ring muscle-ups/Chest to bar pull/Jumping C2B
2 goblet squats (70/53)(53/35)
2 ring muscle-ups/Chest to bar pull/Jumping C2B
4 goblet squats (70/53)(53/35)
2 ring muscle-ups/Chest to bar pull/Jumping C2B
6 goblet squats (70/53)(53/35)
2 ring muscle-ups/Chest to bar pull/Jumping C2B
8 goblet squats (70/53)(53/35)
2 ring muscle-ups/Chest to bar pull/Jumping C2B
6 goblet squats (70/53)(53/35)
2 ring muscle-ups/Chest to bar pull/Jumping C2B
4 goblet squats (70/53)(53/35)
2 ring muscle-ups/Chest to bar pull/Jumping C2B
2 goblet squats (70/53)(53/35)

Cool Down

2-3 bike/walk
1:00 puppy dog stretch

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SATURDAY   AUGUST 1, 2026

OPEN GYM  0800 - 1000

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