Week of August 18th, 2025

Monday, August 18th- Endurance

For Time:

1 mile run

100 Russian kb swings

75 sit-ups

50 burpee box jumps

25 ring rows

Tuesday, August 19th

6am-12pm: Open Gym

12pm: PUMP

A1. Alternating DB Bench Press

4x16 (8/arm)

A2. Chest Flies

4x12

A3. Leg Raises (rack support)

4x12 (2 sec hold)

B1. Weighted Pull-ups

4x5

B2. Pendlay Row

4x8

B3. Weighted Forearm Plank

4x30 sec

C1. Iso Curls

3x16 (8/arm)

C2. Iso Kickbacks

3x16 (8/arm)

C3. SL V-ups

3x16 (8/side)

D. Pinch Grip Plate Hold

*2 min

Wednesday, August 20th- Back Squat Cycle Day 25

A. Back Squat

5x5 or 5x3

*compare to 8/11/25

B. 5 min AMRAP:

Row (max meters)

Thursday, August 21st

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, August 22nd- Overhead

A. Push Press

7x2

*7/25/25

B. 30 on, 30 off, 4x (12 min):

Battle ropes

Plate G2O

HSPU

Saturday, August 23rd

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. Dip Snatch

7x2

C. Snatch

10x1

10am- Mobility/Stability