Week of August 3rd, 2026

Monday, August 3rd- Squat/Single Leg

A. Back Squat

*compare to 7/24/26

B1. Suitcase BSS

3x8/leg

B2. Nordic Hold

3x30 sec

Tuesday, August 4th

6am-12pm: Open Gym

12pm: PUMP

A1. Dual DB Bench Press

3x12

A2. Pendlay Row

3x8

B1. Weighted Push-ups

3x12

B2. Weighted Pull-ups

3x5

C1. Seated Arnold Press

3x10

DB Skull Crushers

3x12

D. 30 on, 30 off, 3x:

1. Pinch grip plate hold

2. Weighted forearm plank

Wednesday, August 5th- Overhead

A. Push Jerk

5x3

*compare to 7/26/26

B. 12 min AMRAP

3 pull-ups

6 Devil’s press (3/arm, alternating)

9 goblet squats

Thursday, August 6th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, August 7th- Hinge

A. Clean Pull (ATK) + Clean (ATK)

10 min EMOM:

1+1

B. 5 RFT:

10 suitcase step-ups (5/leg)

10 box jumps

10 Russian kb swings

Saturday, August 8th

9am- Partner Endurance

4x Each:

P1- Row (cals)

P2- Timekeeper

20 wall balls

20 dual db front rack reverse lunges

20 tuck-ups

*score is time to complete and total cals rowed

10am- Mobility/Stability