September 1st - 6th, 2025

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‍MONDAY  SEPTEMBER 1, 2025  

LABOR DAY   Open Gym Only 8-10am!

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2:00 bike/row/ski/run

2 Rounds
100m run
8 bootstrappers
8 banded presses
8 banded good mornings
8 dead bugs

Warm up deadlift to something heavy, but don't let it ruin your week :)

‍METABOLIC CONDITIONING‍

DANNY

AMRAP in 20 minutes

30 Box Jumps (24/20 in)

20 Push Presses (115/75 lb)

30 Pull-Ups

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TUESDAY    SEPTEMBER 2, 2025   

WARM UP

2:00 run/bike/row
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2 Rounds
8 cat cows
8 squat press outs with plate
8 PVC passthroughs
8 light KB swings (overhead)
8 glute bridges

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STRENGTH: Front Squat 5 - 3 - 2 - 1 - 1 -1 (Aug. 18)
Build to a heavy single! 

METABOLIC CONDITIONING:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Toes to bar/Hanging knee raises/Toes to KB
Kettlebell swing (70/53)

COOL DOWN:

2-3 walk or easy bike
1:00 couch stretch each leg
1:00 puppy dog stretch

‍WEDNESDAY MASH UP    SEPTEMBER 3, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 air squats
10 single arm DB high pulls each side
10 hips down push ups
10 barbell deadlifts
10 barbell hang power cleans
2-3 rope pull to standing

Warm up power cleans

METABOLIC CONDITIONING :‍

AMRAP 8 minutes of:
15 V- ups
500 m row

AMRAP 8 minutes of:
15 Box Jumps, 24"/20"
15 Push-ups

AMRAP 8 minutes of:
10 Power cleans (135/95)
3 Rope Climbs, 15 ft. or 6 pull to stand

*Rest 4 minutes between workouts

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‍TEAM THURSDAY  SEPTEMBER 4, 2025

Warm Up

2:00 bike/row/run/ski
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2 Rounds for quality
4 Inch worms with seal and down dog
8 goblet squats
8 alligator rolls (hollow to arch on floor)
8 hips down pull ups
8 scap pull ups

SKILL : Crossover Single unders!

2-3 minute practice

AMRAP Crossover Single unders
5 Rounds
:30 on/:30 off
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‍TEAM METABOLIC CONDITIONING :

For time with a partner:

‍30 snatches (75/115 lb)
30 synchronized bar-facing burpees
24 snatches
24 synchronized bar-facing burpees
18 snatches
18 synchronized bar-facing burpees
12 snatches
12 synchronized bar-facing burpees

*Pair up so that you can share the same barbell.
*Split up the snatches as desired
*Synchro burpee, both partners must have chest touching the ground before standing up for the jump over, jump does not need to synchronized.

COOL DOWN:

2-3 minute walk or easy bike
1:00 scorpion stretch each side
1:00 seal stretch

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FRIDAY  SEPTEMBER 5, 2025

WARM UP

2:00 bike/row/ski/run

2 Rounds
8 down dog to seal
8 Samson stretches
8 PVC passthroughs
8 light barbell strict press
8 barbell alternating front rack stretches

STRENGTH: Push Jerk  4 - 4 - 4 - 4 - 4 - 4 finally see if you can build that 3 rep. number and turn it into 4 reps. on last set (Aug. 19‍)
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METABOLIC CONDITIONING :‍

For time:
800-meter run
20 chest-to-bar pull-ups/pull ups/jumping chest to bar
30 shoulder-to-overheads*
400-meter run
10 chest-to-bar pull-ups
15 shoulder-to-overheads

*50-60% of your heaviest set on the strength

COOL DOWN:
2-3 minute walk
1:00 puppy dog stretch
1:00 seated shoulder extension

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SATURDAY   SEPTEMBER 6, 2025

OPEN GYM

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