WEEK OF 7.20.26

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This week, along with the daily METCON we are continuing with a bit of strength cycle before we get into another cycle of Wendler 5,3,1.


My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today. 


If you ever have any questions about programming and our intentions, please reach out.


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See you all at the gym💪🏻


MONDAY 7.20.26 “SWIFTY”
STRENGTH:
3×1 Pull Up 
3×1 Back Squat
(Work up to the heaviest single rep you can with good form)
METCON:
10 Rounds of:
7 S2OH…135/95
7 Back Squat…135/95
7 Chest to Bar Pull Ups
For Time
(14min Time Cap)


TUESDAY 7.21.26 “JACK RABBIT”
OLYMPIC:
5min EMOM of:
1 Power Clean, 1 Clean n Jerk
METCON:
E3MOM for 21min:
13 Box Jump Overs…24/20”
11 S Arm KB Hang Snatch…70/53
9 Toes to Bar
For Slowest Round


WEDNESDAY 7.22.26 “MASH 8”
CORE VALUES:
9min AMRAP of:
15 “Around the world” TTB (toes to right hand, rotate to left hand, down. Repeat to opposite side) 
30 DB Sit Ups
(Starting with and every 3min, 1min plank)
METCON:
24min AMRAP of:
60m DB Waiter Walks…50/35’s
40 DB Hang Squat Cleans…50/35’s
40cal Ski Erg
40 Wall Balls…20/14…10
10 Wall Walks
40cal Row
40 Burpee Bar touch
For Total Reps 


THURSDAY 7.23.26 “STORM SHADOW”
OLYMPIC:
5min EMOM of:
1 Power Snatch, 1 Squat Snatch
METCON:
60/48cal Bike
2min Rest
45 Snatches…155/105
2min Rest
40/32cal Bike
For Time
(18min Time Cap)


FRIDAY 7.24.26 “SHORT FUSE”
STRENGTH:
3×1 Deadlift
3×1 Bench Press
(Work up to the heaviest single you can with good form)
METCON:
3 Rounds of:
11 Ring Muscle Ups (sub- weighted chins, BMU or Toes to Rings)
60m S DB OH Walking Lunge
400m Run
2min Rest
For Time
(23min Time Cap)


SATURDAY 7.25.26 “PLAY PAL”
With a parter, share reps and complete the following:
2 Rounds of:
14min AMRAP of:
Cash in- 200m Sled Drag…180/135
6 Rope Climbs
24 Bench Press…225/135)
24 S Arm DB Snatch…100/70
24 Burpee over DB
For Time


SUNDAY 7.26.26 “HYBALL”
HYROX:
800m Run
1000m Row
400m Run
70 High Wall Balls
3min Rest then:
800m Run
1000m Ski
400m Run
60m Burpee Broad Jump
3min Rest then:
800m Run
For Time
(42min Time Cap)