WEEKLY PROGRAMMING OVERVIEW

We have a great week ahead! We're continuing to build our Front Squat and Push Press this week with athletes working up to a strong 6-rep set. As a reminder, we started this cycle the week of August 3rd by establishing our 8-rep baseline. We'll continue building these lifts throughout the 8-week cycle before retesting.

Monday kicks off the week with a challenge-style workout with 400m runs and Clean & Jerks. Athletes need to be strategic here because the Clean & Jerks must stay unbroken or receive a 200m penalty run. Choosing the right weight and knowing when to push will be a big part of the game.

Tuesday brings a Mayhem Benchmark: “Bar to Bar.” This five-round workout of Toes-to-Bar and Burpee-to-Bar looks simple on paper, but the volume adds up quickly. Post-workout, athletes will get another opportunity to build toward the August Monthly Challenge with three sets of Max Bench Press at their monthly challenge weight. The August Monthly Challenge retest is coming up next week on August 31st.

Wednesday brings a gymnastics strength/skill session followed by a workout that brings a challenging combination of dumbbell lunges and strict handstand push-ups. Smart scaling and controlled sets will be key.

Thursday is the last day of the Community Cup of 2026 and the last full week to earn your August coins!!! 

Friday starts with the 6 rep push press and then athletes attack a row, double-under, Push Press triplet. The row acts as a reset station, so athletes should use it to control their breathing before attacking the next movement. Smooth transitions and unbroken reps will go a long way here.

Saturday brings a team-of-two sprint with power snatches, lateral burpees, and air squats. The Power Snatch should be the limiting movement, so encourage athletes to choose a weight that is challenging but allows them to stay consistent throughout each work interval.

Sunday closes the week with a 3 round 800m run and 50 AbMat Sit-Up workout. After a full week of training, this is a great opportunity to settle into a sustainable pace and just move. If athletes have something left, they can turn it up in the final round.

Be Happy. Be Healthy. Be Strong.