Newsletter #13
Week of 3–9 August 2026
Week Five
Hey Peak Project family,
Week 5 of Winter Warriors — one week left after this one, so if attendance has slipped at all, this is the week to lock it back in before the challenge closes out on 16 August.
Programming's loaded too. The August Monthly Challenge opens Monday with a 2-minute max-rep bench press, your baseline for the month. From there it's front squats Tuesday, a shoulder-heavy barbell cycling session Thursday, and a heavy dumbbell snatch build Saturday. Friday's the one to prepare for — a proper pain cave built around wall balls, rowing and wall walks. Full breakdown below.
— The Peak Project Coaches
Shoulders
On Notice
Monday kicks off the August Monthly Challenge with a 2-minute max-rep bench press test, logged as your baseline for the month, straight into a fast burpee and hang power clean sprint with push ups to finish. Tuesday backs off the barbell for a long running and toes-to-bar grind. Wednesday is a 25-minute bike, box step-over and lunge AMRAP with double unders as the one quick piece. Thursday builds to a heavy 8-rep push press before a repeatable barbell cycling workout, deadlift into power clean into shoulder-to-overhead. Friday is the headline event, a wall ball, row and wall walk pain cave based on the CrossFit Indy Online Qualifier. Saturday is a partner chipper with a heavy dumbbell snatch finish, and Sunday closes the week with a running and GHD grind.
| Level | Modification |
|---|---|
| RX+ | 30/15 Wall Balls (20/14) · 20/16 & 15/12 Cal Row · 8/4 Wall Walks |
| Intermediate | 25/10 Wall Balls (20/14) · 15/12 & 12/10 Cal Row · 5/3 Wall Walks |
| Beginner | 20/10 DB Thrusters (light) · 12/10 & 10/8 Cal Row · 5/3 Inchworms |
Shoulders &
Grip Get No Rest
Bench, front rack, push press, wall walks, pull ups and dumbbell snatch, your shoulders and grip are working every single day this week. It's not one hard session to survive, it's four days of the same joints and tendons getting loaded from different angles.
Manage it deliberately rather than hoping it sorts itself out. A few minutes of banded work and lacrosse ball before class each day will do more for you than anything after the fact.
The Helpers —
Closing It Out
Week 6 of the nutrition series, and the final week. We've covered real food, protein, fat, carbs and quantification, this week is the helpers: hydration, micronutrients and sleep. These are the pieces that quietly make everything else work, especially in a week loaded with shoulder and grip volume.
None of these are complicated, but they're the first things to slip when life gets busy. Water, colourful food and a proper night's sleep aren't glamorous, but they show up directly in how heavy Monday's bar feels and how fast you recover for Friday.
Thanks for following along with the series over the last 6 weeks. Real food, protein, fat, carbs, quantification and now the helpers, that's the full picture. We'll roll it back around again soon.
Rainbow Veg Bowl
This Week &
Coming Up
Winter Warriors has one week left after this one. Here's everything else on the calendar.
Missed Sunday?
Do This.
Sunday's class WOD is a running and GHD grind, so here's a version scaled for home. No gym, no equipment, just legs and lungs.
- 200–400m Run Or brisk walk
- 20 Sit Ups Each round
No space to run: sub 50 single unders or 30 line hops. No floor space: sub 20 hollow rocks for the sit ups.
