July 7th - 12th, 2025

‍JULY 7, 2025

2:00 bike/row/ski/run

2 Rounds
8 cat-cows
8 goblet squat
8 PVC passthroughs
8 glute bridges
8 alternating barbell front rack stretches

Then: 1:00 bottom of squat hold
‍

STRENGTH:  Front Squat 6 - 6 - 6 - 6 (June 23)

METABOLIC CONDITIONING:

On a 4:00 clock complete 5 Rounds of:

200m Farmer's Carry (50/35)
Max Row or Bike cals in time remaining.

Score is total cals.

‍

‍TUESDAY    JULY 8, 2025   

WARM UP

2:00 run/bike/row
‍
2 Rounds
4 Inch worms with seal and down dog
8 banded presses
8 banded good mornings
8 bench dips
8 deadbugs

‍
STRENGTH: Push Press  find your best single in 20 minutes (June 27)
Suggested build: 5 reps @50% - 2 x 3 Reps 60-70% - 2 reps 80% - 1 rep 85-90-95-100%‍‍

‍METABOLIC CONDITIONING :

Elizabeth‍

21-15-9 reps for time of:
Power Cleans (135/95)
Ring dips

Cool down

2-3 minutes walk or easy bike
1:00 puppy dog stretch
1:00 scorpion stretch each side

‍
‍WEDNESDAY MASH UP    JULY 9, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
5/5 World's Greatest stretch
10 PVC passthroughs
10 PVC sumo stance good mornings
10 PVC Snatch grip behind the neck presses
10 Arch/hollow swings (or floor hollow rocks)
10 Barbell Snatch grip deadlifts
5 Barbell Power snatches
5 Light bag or ball cleans over shoulder

Warm up power snatches

METABOLIC CONDITIONING :‍

AMRAP 5 minutes of:
5 Power snatches (115/75)
10 Pull Ups
10 barbell roll outs

AMRAP 5 minutes of:
100m Suitcase Carry, 70/53 - switch hands at 50m
:30 second Handstand or Plank Hold

AMRAP 5 minutes of:
30 Heavy bag or Ball Cleans - alternating over shoulder
100 m heavy bag or ball carry

*Rest 3 minutes between workouts.

‍

‍TEAM THURSDAY  JULY 10, 2025

Warm Up

2:00 bike/row/run/ski
‍

2 Rounds for quality
8 seal to down dogs
8 single leg KB RDL each side
8 hips down push ups
8 hollow rocks

SKILL : Max Plank - This time use the other position! Hand or elbows

In pairs: 1 Partner at a time, the other partner will watch the clock
‍

Rules: Cannot change hand/arm position, any break in form (butt high or low) ends the clock
5:00 time cap!!

Make sure to note all times!

‍TEAM METABOLIC CONDITIONING

AMRAP 20:00
‍50 calorie bike
100 KB swings (53/35)
20 wall walks/half wall walks/inch worm walk outs

One partner workouts at a time

Split work as needed (doesn't have to be even today!)

‍

FRIDAY JULY 11, 2025

WARM UP

2:00 bike/row/ski/run

2 Rounds
8 air squats
8 push ups/knee push ups
8 arch/hollow swings
8 bent over ball throws
8 deadbugs

STRENGTH: Bench Press 5 - 5 - 5 - 5 - 5 - 5 (June 20)
‍

METABOLIC CONDITIONING :‍

Complete as many rounds and reps as possible in 15 minutes of:
10 Toes to bar
10 DB thrusters (50/35)
15 burpees

‍

SATURDAY   JULY 12, 2025

OPEN GYM

‍

‍