Week of July 20th, 2026

Monday, July 20th- Hinge

A. Clean (BTK)

10 min EMOM:

2 reps

B. 5 RFT:

10 push-ups

20 plate G2O

30 air squats

Tuesday, July 21st

6am-12pm: Open Gym

12pm: PUMP

A1. Strict Press

5x3

*compare to 6/30/26

A2. Ab Wheel

5x8

B1. Chest Flies

3x12

B2. Seated Rear Delt Flies

3x12

C1. Iso Curls

3x16 (8/arm)

C2. Iso Kickbacks 

3x16 (8/arm)

C3. BB Forearm Twisters

3x1 each direction

Wednesday, July 22nd- Endurance

With A Partner

30 min AMRAP:

100 cal row

80 kb snatches

60 box jumps

40 burpees

20 pull-ups

*partition reps as desired

Thursday, July 23rd

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, July 24th- Squat/Single Leg

A. Back Squat

*compare to 7/15/26

B1. Back Rack Reverse Lunge

5x5/leg

B2. Copenhagen Plank

5x20 sec/leg

Saturday, July 25th

9am- Partner Endurance

30 min:

1 mile run with your partner

Then AMRAP in remaining time:

10 MB cleans

30 double unders

10 plate G2O

*alternate rounds

10am- Mobility/Stability