Hey Peak Project family,
The week we've been building toward is almost here. Winter Warriors 2026 kicks off next Monday, 6 July and runs through to Sunday 23 August — six weeks of consistent attendance, a leaderboard in the gym, and some prizes worth chasing. Full details in What's On below.
On the programming side, it's a big week. Week four of the strength cycle brings heavy squat volume Monday, Grace on Tuesday, the July Monthly Challenge mile run on Wednesday, handstand skill work Thursday, intervals Friday, and the Barbell Club Takeover on Saturday. Your legs will know about this week by Thursday.
— The Peak Project Coaches
Squat Heavy —
Move Like a Gymnast
Week four of the strength cycle and it's a big one. Monday opens with an overhead squat strength build straight into a chipper of burpee box jump overs, overhead squats, front squats and back squats — 150 squats at barbell weight in one session. Go lighter than you think. Tuesday is Grace (30 clean and jerks for time) followed by 10 minutes of one heavy power clean and jerk every 30 seconds. Wednesday is the July Monthly Challenge — 1 mile run for time. Record it: you will retest at the end of the month. Thursday is handstand skill practice then a 10-round kettlebell grind. Friday is 5 sets of bike, double unders and max toes-to-bar, then a shoulder press 3RM. Saturday is the Barbell Club Takeover. Sunday closes with a 20-minute gymnastics AMRAP.
| Level | Modification |
|---|---|
| RX+ | 25/20 Cal Bike · 50 Double Unders · Max Toes to Bar |
| Intermediate | 16/12 Cal Bike · 35 Double Unders · Max Toes to Bar |
| Beginner | 12/10 Cal Bike · 50 Single Unders · Max Hanging Knee Raises |
Get Ready For
Winter Warriors
Monday's chipper alone is 150 squats at barbell weight. Add Thursday's kettlebell lunges, Wednesday's mile run and Saturday's 2.5 mile run — your hips, quads and calves are going to accumulate a lot of load this week. The recovery focus is the lower body and getting your habits locked in before six weeks of consistent training.
Real Food First —
Back to Basics
We closed out a 6-week nutrition series last week. This week we start fresh, and we are starting where it always should start: real food. Before macros, before tracking, before supplements — the foundation of good nutrition is eating food that actually looks like food.
The CrossFit nutrition prescription puts it simply: eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. It is not complicated. The hard part is doing it consistently when life is busy and the drive-through is right there. Winter Warriors is six weeks of showing up to train. The nutrition challenge to match it: mostly right, most of the time.
Stir Fry with Rice
This Week &
Coming Up
Two things happening inside this week, then a big month ahead — starting with Winter Warriors next Monday.
Can't Make It In?
We've Got You.
Note: Winter Warriors sessions must be completed in the gym during a scheduled class to count toward your attendance total. But if you need to keep moving on a rest day, here is Thursday's kettlebell workout scaled for home. Should take 10–14 minutes.
- 10 Single Arm KB or DB Swings (5 each side) Posterior chain
- 50ft Walking Lunge (bodyweight or holding any weight) Legs / carry
No kettlebell or dumbbell: sub 20 jump squats for the swings. No space for lunges: sub 20 reverse lunges on the spot. Keep all 10 rounds and move straight from swings into lunges with minimal rest. Aim for rounds around 60–75 seconds.
