Week of July 13th, 2026

Monday, July 13th- Endurance

3 RFT:

Run a lap

20 burpees

30 sit-ups

40 wall balls

Tuesday, July 14th

6am-12pm: Open Gym

12pm: PUMP

A1. Dual DB Bench Press

3x12

A2. Chest Flies

3x12

A3. Russian Twists

3x20 (10/side)

B1. Supinated Grip BB Row

3x12

B2. Chin-up

3x8

B3. Ipsi Climbers

3x20 (10/side)

C1. BB curl static hold

3x30 sec

C2. BB Curls

3x12

C3. DB Skull Crushers

3x12

D. Farmer’s Waiter’s Hold

3x30 sec/side

*1 min rest

Wednesday, July 15th- Squat/Single Leg

A. Back Squat

*compare to 7/6/26

B1. Single Leg RDL

3x8/leg

B2. SL Wall Sit

3x30 sec/leg

Thursday, July 16th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, July 17th- Overhead

A. Push Jerk

5x3

*85% of heavy triple from 7/8/26

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

1. American kb swings

2. Battle Ropes

3. Double unders

Saturday, July 18th

9am- Partner Endurance

3x Each:

500/400m row

20 box jumps

15 wall balls 

10 kb cleans (5/arm, alternating)

*alternate rounds

10am- Mobility/Stability