Daily Focus & Workout Highlights
Monday – August 25
Power Clean Complex + “River Rapids”
Stimulus: Pulling power / Conditioning stamina
Focus: Develop barbell timing with a clean pull + clean EMOM complex, then transition to cyclical engine work with KB swings and ring dips
Accessory: Pull-over variations, skull crushers, hamstring curls, and GHD development
Tuesday – August 26
Chipper Focus – “Mountain Traverse”
Stimulus: Long aerobic test / Full-body chipper
Focus: Mixed modality endurance with running, burpees, wall balls, pull-ups, and push press in high volume and structured order
Accessory: Posterior chain and knee health with curl and tib raises
Wednesday – August 27
EMOM Strength + “Canyon Climb” Intervals
Stimulus: Posterior strength / Gymnastics under fatigue
Focus: Alternating deadlifts and jumps in an EMOM, followed by 3×5:00 intervals of TTB, renegade rows, and machine output
Accessory: Core and shoulder strength with side planks, single-leg Sorenson holds, and DB pull-overs
Thursday – August 28
Turkish Get-Up + “Forest Sprint”
Stimulus: Shoulder stability / Power endurance
Focus: Reinforce full-body control with heavy Turkish get-ups, then shift into a DB snatch + box jump over chipper descending in reps
Accessory: Z-press, face pulls, and static ring plank holds for structural shoulder work
Friday – August 29
Front Squat Progression + “Summit Strength”
Stimulus: Lower-body drive / EMOM-based upper and midline fatigue
Focus: Four ascending sets of front squat into a 4-station EMOM including bench press, lunges, and GHDs
Accessory: Banded knee extension, Tate press, and hollow holds for lockout and core reinforcement
Saturday – August 30
Partner Conditioning – “Coastal Relay”
Stimulus: Shared-volume / Mixed modal team workout
Focus: Partner alternates rounds through 3 distinct couplet blocks—barbell/gymnastics, machine/burpee, and bike/jump rope
Accessory: Sumo DLs, wall-facing HS holds, and weighted wall sits
Sunday – August 31
Gymnastics Strength Flow – “Cliffside Press”
Stimulus: Strict gymnastics stamina / Midline fatigue
Focus: 20-minute AMRAP pairing wall-facing strict HSPU, strict pull-ups, and kettlebell thrusters for pushing and pulling balance
Accessory: BB rows, hammer curls, and overhead carries for vertical pull capacity and shoulder health
