July 28th - August 2, 2025

‍MONDAY    JULY 28, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
100m jog
8 air squats
8 PVC sumo stance good mornings
8 Double DB strict presses
8 glute bridges

Then: 1:00 standing calf stretch each leg

STRENGTH:   Sumo Deadlift   2 - 2 - 2 - 2 - 2 -2 climbing (July 14)

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METABOLIC CONDITIONING:

For time:
800-meter run
40 wall-ball shots (20/14# to 10/9' target)
400-meter run
30 wall-ball shots
200-meter run
20 wall-ball shots

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

2:00 foam roll quads
1:00 couch stretch or saddle stretch

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‍TUESDAY    JULY 29, 2025   

WARM UP

2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 PVC Kang squats
8 PVC behind the neck presses
8 hips down push ups
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STRENGTH:  3-position snatch (power or squat) 1 set = from hip-above knee-from the floor
5 sets building in weight keeping good form. Pick power or squat and stick with it for all sets. If doing power, work on catching at 90 degrees.

‍METABOLIC CONDITIONING :

AMRAP 10:00
15 hang power snatches (95/65) or about 50% of your heaviest from strenght
15 lateral bar over burpees

‍Cool down
2-3 minutes walk/bike
1:00 foam roll quads and back
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‍WEDNESDAY MASH UP    JULY 30, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 cat cows
10 banded good mornings
10 banded presses
10 light KB swings (overhead)
10 arch/hollow swings
10 barbell strict press
5 pull ups or variation for workout
3 HSPU or variation for workout

Warm up deadlift and bag/ball cleans over shoulder

METABOLIC CONDITIONING :‍

AMRAP 8 minutes of:
21 Pull ups/Ring rows
15 Kettlebell swings(53/35)
9 Strict Handstand Push-ups / :30 second handstand hold

AMRAP 8 minutes of:
1600m Row
20 heavy bag or ball cleans over the shoulder

AMRAP 8 minutes of ladder 1-1, 2-2, 3-3, 4-4,5-5...:
Deadlift, 225/155
Hand-release push ups

*Rest 4 minutes between workouts

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 seal stretch
1:00 puppy dog stretch

2:00 foam roll back and shoulders

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‍TEAM THURSDAY  JULY 31, 2025

Warm up:

2:00 bike/row/run/ski
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2 Rounds for quality
4 Inch worms with seal and down dog
8 hollow rocks
8 arch rocks
8 PVC pipe lat pull downs

Skills: Toes to Bar

2 Round2
7-10 Hanging arch-hollow swings

1-3 Rounds
6-8 kipping knee raises OR kipping knees to elbows OR 3-5 kipping toes to bar
**Increase your reps from last week

Non-hanging option
3 x 6 toes to rig

Team Workout:

20:00 AMRAP

Partner 1: 50 double unders/75 single unders
Partner 2: AMRAP
5 Devil's Presses (35/20)
10 Dumbbell Push presses
15 Sit ups
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Cool down

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

WARM UP

2 Rounds
8 bootstrappers
8 banded presses
8 goblet squats
8 kneeling wrist circles (4 each direction)
8 arch/hollow swings
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STRENGTH:  In 20:00 build to a max Thruster!

‍METABOLIC CONDITIONING :‍

5 rounds:
AMRAP 2:00
20 DB thrusters (35/20)
Max Bar muscle-ups/C2B pull ups/Pull ups/Ring rows
Rest 2:00 between rounds

SATURDAY   AUGUST 2, 2025

OPEN GYM  0800 - 1000

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