July 6th - 11th, 2026

MONDAY   JULY 6, 2026

‍Warm up

2:00 run/row/bike/ski

2 Rounds
8 air squats
8 scap pull ups
8 banded monster walks 4 each side
8 single arm DB high pulls
90/09 hip switches 4 each side
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STRENGTH:   Back Squat  2 - 2 - 2 - 2 - 2 - 2 (June 22)
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‍METABOLIC CONDITIONING :

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For time:
20 alternating dumbbell snatches (50/35)
10 strict pull-ups/banded pull up/ring row
16 alternating dumbbell snatches
8 strict pull-ups/banded pull up/ring row
12 alternating dumbbell snatches
6 strict pull-ups/banded pull up/ring row
8 alternating dumbbell snatches
4 strict pull-ups/banded pull up/ring row
4 alternating dumbbell snatches
2 strict pull-ups/banded pull up/ring row

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

1:00 couch stretch each side

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‍TUESDAY   JULY 7, 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

Then:
1x :45-1:00 overhead band stretch

STRENGTH: Strict Press  3-3-3-3-3-3 (June 23)

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‍METABOLIC CONDITIONING:

5 rounds for time:
15 push presses (155/105)
20 toes-to-bars/knee raises or knees to elbows/Toes to KB

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

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‍WEDNESDAY MASH UP    JULY 8, 2026

Warm up:

2:00 run/bike/row/ski

1 round
10 bootstrappers
10 hips down push ups
10 PVC snatch grip behind the neck presses
10 box dips
2 rope pull to stand (starting and ending on the floor)
10 DB cleans warm up weight
10 barbell snatch grip deadlifts
10 barbell hang above the knee snatch high pulls
1 rope climb or pull to stand

Then - warm up power snatch and DB cleans

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‍METABOLIC CONDITIONING :‍

AMRAP 9 minutes of:
10 DB power cleans (50/35)
20 Strict Ring Dips/Box dips

AMRAP 9 minutes of:
"Up The Hill" Farmer's Carry, (50/35)
10 Dumbbell Burpees, (50/35)

AMRAP 9 minutes of:
5 Power snatches (135/95)(95/65)(65/45)
2 Rope climbs/1 Rope climb/2 Pull to stand

*Rest 4 minutes between workouts

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

2:00 foam roll back and shoulders

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‍TEAM THURSDAY  JULY 9, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
25 ft walk on toes/25 ft walk on heels
6 bootstrappers
1:00 single unders/1:00 double unders
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Plus your specific skill warm up elements!

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‍SUMMER SKILL CHALLENGE!

Week 4 (or which ever week is next up for you!)

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TEAM METABOLIC CONDITIONING:

For time with a partner:
‍1,500-m row (1,200m)
150 double-unders/300 single unders (150 single unders)
2,400-m run (1,600m)

*Partition work as desired. One partner works at a time.

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Cool Down
2-3 walk
1:00 seal stretch
1:00 calf stretches
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FRIDAY   JULY 10, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 cat cows
8 single leg KB Romanian DL each side
8 up downs
8 glute bridges

STRENGTH:  Deadlift 2 - 2 - 2 - 2 - 2 - 2 (June 26)

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‍METABOLIC CONDITIONING:

AMRAP 10:3 burpee box jump-overs/step overs(24/20")
3 deadlifts 50% of your 3Rm
6 burpee box jump-overs/step overs
6 deadlifts
9 burpee box jump-overs/step overs
9 deadlifts etc …

‍Cool down:

2-3 walk/easy bike
1:00 seal stretch

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SATURDAY   JULY 11, 2026

OPEN GYM  0800 - 1000