July 28 – August 3 programming!!

Monday

Buy in – 3:00 Ski or Row (increasing pace)
-Then-
2-3 Sets
10 PVC Pass Through
10 PVC Squat Snatch
10 PVC Overhead Squat
10 Kip to Swing

Metcon – for time

2 sets:

18-12-6
Cal Ski (OR Row)
Toes to Bar

-rest 90 seconds-

18-12-6
Cal Ski (OR Row)
Overhead Squats (75/55)

-rest 3 minutes b/t sets-

A) 4 Sets
7 Single Kettlebell Front Rack Hold Abmat Sit Up (each arm)
50ft Heavy KB Carry (on shoulder)
*No rest between sets

Tuesday

Buy in – EA warm up

A) 3 Sets 12 Incline Dumbbell Bench Press @8.5-9/10 RPE
*Rest as needed between sets.

B) 3 Sets 10 Kneeling Banded Straight Arm Twist (each side) @8-8+/10 RPE
20 Kneeling Kettlebell Bicep Curl @8/10 RPE

*Twists: lunge position with back knee on the ground, twist toward front leg.
**No rest between sets. Move fluidly from one movement into the next.

Metcon – 3 sets:
AMRAP 5 minutes
400m Run
2, 4, 6, 8…
Bar Muscle Ups
Squat Cleans (135/95)
-rest 2:30 b/t sets

Wednesday

Buy in – 3 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)

A) 4 Sets

5 Barbell Back Rack Front Foot Elevated Reverse Lunge (each leg) @9/10 RPE
10 Pendlay Row @8-8.5+/10 RPE

*For the lunge: Stand on top of a 45lb plate and step back

*Rest 2 minutes between sets

B) 4 Sets
5 Tempo Single Arm Kettlebell Front Rack Hold Heel Elevated Squat (each arm) @8-8+/10 RPE
8-10 Tempo Weighted Kipping Pull Up @8-8.5/10 RPE

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

C) 3 Sets
10 Dumbbell Lateral Raises @8-8+/10 RPE
10 Dumbbell Skull Crusher @8-8+/10 RPE
*Rest as needed between sets.

Thursday

Buy in -2 Sets
1:00 Bike (increasing pace)
25ft Farmer Carry (increasing weight)
3 Burpee
3 Box Get Over

Metcon – 6-8 sets:
15/12 Calorie Bike
100ft Farmers Carry (2xheavy)
10 Burpee Box Get Over (48/40)
100ft Farmers Carry (2xheavy)
15/12 Calorie Bike
-rest 2 minutes b/t sets-

Friday

Buy in – 3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

A) 3 Sets
10 Back Squat @ 8/10 RPE

5 sets
3 Back Squat @8.5-8.5+/10 RPE

*Rest as needed between sets

Partner Throwdown Friday

15 Min AMRAP – you go I go (each round)

30 Cross Overs

2-4 wall walks depends on skill they should be unbroken if more than 2

July 28, 2025

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