WEEK OF 7.7.25

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 7.7.25 “4 DRAGON”

STRENGTH:

5min EMOM of:

2 Back Squat

METCON:

4 Rounds of:

4min AMRAP of:

Cash in- 60m Reverse Sled Drag…225/180

30 KB SDLHP…70/53

30 Wall Balls…20/14…10

30 HSPU…floor

2min Rest

For Total Reps

TUESDAY 7.8.25 “SCRAMBLEBUG”

STRENGTH:

5min EMOM of:

2 Shoulder Press

METCON:

5 Rounds of:

15 Shoulder Press…115/75

15 Toes to Bar

8 Burpee Bar Touch

200m Run

For Time

(16min Time Cap)

WEDNESDAY 7.9.25 “HY HORSE”

STRENGTH:

3min EMOM of:

8 Thrusters

(Work up to a weight that will be tough to obtain the 8th Rep)

METCON:

5 Rounds of:

20/17cal Row

15 Burpee Bar Touch

20 Wall Balls…20/14…10”

30m Sled Push…270/225

20/17cal Ski

1min Rest

For Time

(29min Time Cap)

THURSDAY 7.10.25 “SPOKE CANE”

BUILDER:

3 Rounds of:

15 Barbell Bent Over Row

15 Strict Pull Ups

15 KB Upright Rows

METCON:

E3MOM for 18min:

22/15cal Bike

7 Power Snatch…155/105

For Slowest Round

FRIDAY 7.11.25 “TIGER BALM”

STRENGTH:

Work up to a heavy 2rep Deadlift

METCON:

E8MOM for 24min:

13 Devils Press…50/35’s

21 Chest to Bar Pull Ups

34 Box Jump Overs…20/24”

For Total Reps

SATURDAY 7.12.25 “WAR CHEST”

STRENGTH:

Work up to a heavy 2rep Bench

METCON:

10 Rounds of:

3 Deadlifts…275/225

5 Bench Press…225/135

7 Hang Squat Cleans…135/95

For Time

(25min Time Cap)

SUNDAY 7.13.25 “HYROXIA”

HYROX:

E9MOM for 45min:

800m Run

200m Ski

30m Burpee Broad Jump

20 Wall Balls

For Slowest Round