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June 29th - July 4th, 2026
MONDAY JUNE 29, 2026
Warm up:
2:00 Run/bike/row/ski
2 Rounds
8 airsquats
8 hips down push ups
8 single arm DB strict press - warm up - increase each set
8 up downs
STRENGTH: Single Dumbbell Strict press
1 x 6 reps at 75-80% of 6 reps max from May 12th
2 x 6 reps at 85-90% of 6 reps max max from May 12th (or heavier than June 9)
METABOLIC CONDITIONING:
OMAR
For time:
10 thrusters (95/65)(75/55)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 puppy dog stretch
TUESDAY JUNE 30, 2026
WARM UP
2:00 row/bike/ski
2 Rounds
8 bootstrappers
8 PVC good mornings
:15 PVC front rack stretch each side
8 glute bridge
STRENGTH: 3-position squat clean
In 5-6 sets build to a 7/10 RPE for the complex (high hip-above knee-from the floor)
METABOLIC CONDITIONING :
ROWING MICHAEL
3 rounds for time of:
1000/800m row
50 sit ups
Cool down
2-3 minutes walk/bike
1:00 seal stretch
WEDNESDAY MASH UP JULY 1, 2026
Warm up:
2:00 run/bike/row/ski
2 Rounds
8 cat cows
8 PVC passthroughs
8 Samson stretches
8 light KB swings
8 arch/hollow swings
8 broad jumps
METABOLIC CONDITIONING :
JENNIFER
AMRAP 26:
10 pull-ups/jumping pull ups/ring rows
15 KB swings (53/35 lb)
20 box jumps (24/20 in)
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders
TEAM THURSDAY JULY 2, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
1:00 single unders/1:00 double unders
8 banded good mornings
8 banded presses
+ Specific Skill warm up
SUMMER SKILL CHALLENGE!
Week 3!
If you missed last week, start with Week 1 and film your first attempts!
TEAM METABOLIC CONDITIONING:
EVA STRONG
5 rounds for time with a partner:
48 double-unders/single unders
19 toes-to-bars/knee raises/toes to KB
2 clean and jerks (205/135)(135/95)(95/65)
400-m run
– Share all work and perform the 400-m run together.
FRIDAY JULY 3, 2026
WARM UP
2 Rounds
4 Inch worms with seal and down dog
8 banded pull aparts
8 bent over medball throws
8 box dips
STRENGTH:
Bench Press Establish a 5 rep. for a 5 - 3 - 2 - 1 rep. series
METABOLIC CONDITIONING:
JT
21-15-9
Handstand push-ups (kipping)/Banded or Box HPSU/Tripod HSPU
Ring dips/Box dips
Push-ups/Knee or Banded push-ups
Cool Down
2-3 bike/walk
1:00 scorpion stretch each side
SATURDAY JULY 4, 2026
OPEN GYM 0800 - 1000