Week of July 21st, 2025

Monday, July 21st- Endurance

3 RFT:

Run a lap

15 push-ups

30 suitcase step-ups

60 Russian kb swings

Tuesday, July 22nd

6am-12pm: Open Gym

12pm: PUMP

A1. Alternating DB Bench Press

3x16 (8/arm)

A2. Strict Pull-ups

3x8

A3. Weighted Tuck-ups

3x12

B1. Alternating Seated Press

3x16 (8/arm)

B2. Seated Rear Delt Flies

3x12

B3. Strict T2B

3x8

C. 21-15-9

BB curls

BB skull crushers

V-ups

D. Farmer’s Carry

45 on, 15 off, 3x

Wednesday, July 23rd- Back Squat Cycle Day 22

A. Back Squat

5x5 or 5x3

*compare to 7/14/25

B. For Time:

63-45-27

Double unders

21-15-9

Dual DB squat

Thursday, July 24th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, July 25th- Overhead

A. Push Press

10 min EMOM:

1 rep at 90% of 1RM from 6/25/25

B. 5x Each:

P1- 500/400m row

P2- 3 wall facing HSPU/5 pike push-ups

3 pull-ups

10 V-ups

Saturday, July 26th

Reduced Schedule Today!!!

There will be no Olympic Lifting or Mobility/Stability

There will be one endurance class at 10am with Coach Lucy

30 min Partner AMRAP:

100 cal row

80 box jumps

60 wall balls

40 burpees

20 pull-ups

*partition as desired