Weekly Training Plan | July 13-19
Monday, July 13, 2026
DB box step-ups & run
3 rounds for time:
20 DB box step-ups (35/50 lb) (20/20 in)
400-m run
– Use two dumbbells.
– Wear a weight vest (14/20 lb).
Tuesday, July 14, 2026
Hero WOD: Jack's Triangle
For total reps:
AMRAP 2:
Max-reps deadlifts (155/225 lb)
AMRAP 19:
4 strict pull-ups
11 box jumps (24/30 in)
13 hand-release push-ups
23-cal bike
AMRAP 2:
Max-reps deadlifts (155/225 lb)
– No rest between AMRAPs.
Wednesday, July 15, 2026
Cal row & thrusters
21-15-9 reps for time of:
Cal row
Thrusters (65/95 lb)
Thursday, July 16, 2026
Handstand walk, K2E & KB swings
14 min. AMRAP:
Handstand walk (50 ft)
10 knees-to-elbows
10 KB swings (53/70 lb)
Handstand walk (50 ft)
20 knees-to-elbows
20 KB swings
Friday, July 17, 2026
Power Clean 3-3-2-2-1-1-1-1
For load:
Power clean
3-3-2-2-1-1-1-1
Saturday, July 18, 2026
Team workout
Sunday, July 19, 2026
Row & Back Squats
For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats (105/155 lb)
– One person works at a time.
