Weekly Training Plan July 6-12, 2026

Monday, July 6, 2026

Power Snatches & Rope Climbs

For time:

15 power snatches (95/135 lb)
5 rope climbs (15/15 ft)
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb

Tuesday, July 7, 2026

3-Rep Max Front Squat

On a 20:00 clock:

Build to a 3-rep-max front squat

Wednesday, July 8, 2026

Push Press & Toes to Bar

5 rounds for time:

15 push presses (105/155 lb)
20 toes-to-bars

Thursday, July 9, 2026

Row, DUs & Run

For time:

1,500-m row
150 double-unders
2,400-m run

Friday, July 10, 2026

Burpees & Deadlifts

10 minute AMRAP:

3 burpee box jump-overs (20/24 in)
3 deadlifts (155/225 lb)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …

Saturday, July 11, 2026

Team WOD

Sunday, July 12, 2026

Bike, HSPU & HPC

15 Min AMRAP:

11/15-cal Echo bike
10 strict handstand push-ups
5 hang power cleans (125/185 lb)