Weekly Training Plan | July 27-August 2, 2026

Monday, July 27, 2026

2 x 1600m Run

2 rounds, each for time:

1,600-m run

– Check your time and rest exactly that amount of time before starting the second round.

– Everyone must start Round 2 by the 22:00 mark.

Tuesday, July 28, 2026

Linda

10-9-8-7-6-5-4-3-2-1 Reps for time:

Deadlift (1.5x bodyweight)

Bench Press (bodyweight)

Clean (75% of bodyweight)

Wednesday, July 29, 2026

Row-Hang DB Snatch-DB Facing Burpees

5 x 3:00 rounds for reps:

15/20-cal row
20 alternating hang DB snatches (35/50 lb)
Max DB-facing burpees

– Rest 1:00 between rounds.
– Use one dumbbell.
– Your score will be the total number of burpees completed.

Thursday, July 30, 2026

DU-T2B-BJ

12-minute AMRAP:

24 double-unders
12 toes-to-bars

– Every 2:00, starting at :00, stop and perform 12 box jumps (24/30 in).
– Pick up wherever you left off before each set of box jumps.

Friday, July 31, 2026

RMU & Back Squat

For time:

2 ring muscle-ups
2 back squats (155/225 lb)
4 ring muscle-ups
4 back squats
6 ring muscle-ups
6 back squats
8 ring muscle-ups
8 back squats
6 ring muscle-ups
6 back squats
4 ring muscle-ups
4 back squats
2 ring muscle-ups
2 back squats

Saturday, August 1, 2026

Team WOD

Sunday, August 2, 2026

Legless Rope Climbs & Power Snatches

16min AMRAP:

2 legless rope climbs
4 power snatches (105/155 lb)

– Add 1 power snatch every round until time runs out.
– Score = amount of rounds (+ reps) completed