WEEK OF 7.6.26

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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 7.6.26 “ICE CUBE”

STRENGTH:

3×3 Chin Up

3×3 Back Squat

METCON:

5 Rounds of:

12 Double DB Step Ups…50/35’s

24/19cal Ski

1min Rest

For Time

(17min Time Cap)

TUESDAY 7.7.26 “3rd WHEEL”

OLYMPIC:

5min EMOM of:

2 Squat Clean n Jerk

METCON:

8 Rounds of:

10/8cal Bike

10 Burpee Bar Touch

10 Chest to Bar Pull Ups

For Time

(18min Time Cap)

WEDNESDAY 7.8.26 “POP ROX”

CORE VALUES:

9min AMRAP of:

21 Grasshoppers

15 DB Sit Ups

9 Negative TTB 

METCON:

3 Rounds of:

60m Sled Rope Pull…225/180

60m Sled Push…225/180

40 Wall Balls…20/14…10

2min Rest

For Time

(23min Time Cap)

THURSDAY 7.9.26 “EXTERNAL COMBUSTION”

OLYMPIC:

5min EMOM of:

2 Squat Snatch

METCON:

5 Rounds of:

20/17cal Bike

2min Rest

20/17cal Row

2min Rest

For Time

(28min Time Cap)

FRIDAY 7.10.26 “UNTIL DEATH”

STRENGTH:

3×3 Deadlift

3×3 Close Grip Bench Press

METCON:

3 Rounds of:

25 Deadlifts…225/155

8 Ring Muscle Ups (sub- weighted chins, BMU or Toes to Rings)

25 Hang Clean…135/95

2min Rest

For Time

(22min Time Cap)

SATURDAY 7.11.26 “GPP”

27…21…15…9 of:

HSPU…floor (sub Bench Press…135/85)

Power Clean…135/95

Calorie Row

For Time

SUNDAY 7.12.26 “CHICKEN ROX”

HYROX:

3 Rounds of:

800m Run

30m Burpee Broad Jump

500m Row

30m Reverse Rope Sled Drag

400m Run

30m Sled Push

500m Row

30m Farmers Carry

40 Wall Balls

2min Rest

For Time

(45min Time Cap)