Week of July 27th, 2026

Monday, July 27th- Overhead

A. Push Jerk

5x3

*compare to 7/17/26

B. 5x:

30 sec LA kb snatch

30 sec RA kb snatch

30 sec rest

30 sec double unders

30 sec rest

Tuesday, July 28th

6am-12pm: Open Gym

12pm: PUMP:

A1. Bench Press 

5x3

*compare to 7/7/26

A2. Tempo Single Arm Row

5x8/arm

B. 30 on, 30 off, 5x:

1. Pull-ups

2. MB push-ups

3. Plate OH SIt-ups

C1. Seated Curls

3x8

C2. Seated Hammer Curls

3x8

C3. Seated Overhead Tricep Extensions

3x12

Wednesday, July 29th- Hinge

A. Clean

10 min EMOM:

2 reps

B. Rowing Intervals

5x250m max effort sprint

*3 min interval

Thursday, July 30th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, July 31st- Endurance

7 min AMRAP:

10 box jumps

20 Russian kb swings

*3 min rest

7 min AMRAP:

10 plate G2O

20 plate OH reverse lunges (10/leg)

*3 min rest

7 min AMRAP:

10 weighted tuck-ups

20 wall balls

Saturday, August 1st

9am- Partner Endurance

5 RFT:

10 pull-ups

10 beastmakers

*partition reps as desired

10am- Mobility/Stability