August 31st - September 5th, 2026

MONDAY   AUGUST 31, 2026

‍Warm up

2:00 run/row/bike/ski

2 Rounds
8 plate halos (4 each direction) 
8 squat plate press outs
8 scap pull ups
8 90/09 hip switches 4 each side
8 hips down push ups
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Then: any wrist front rack stretch of choice!
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STRENGTH:   Front Squat  Find a new 1 rep. (Aug.17)

‍METABOLIC CONDITIONING :
AMRAP 10:00
50/35 burpee pull-ups or 25 burpees + 25 jumping pull ups
75/50/25 KB swings (53/35)

Max burpee pull-ups/or burpees in the remaining time

– Pull-up bar is 6 inches above fingertips with arms extended overhead.
– Score is the number of burpee pull-ups completed at the end of the workout.

*Burpee pull up option must be completed in <6:00
*KB swings must be completed by 9:00 - remaining minute should be max effort

‍Cool down:
2:00-3:00 easy bike or take a walk!
1:00 couch stretch each side

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‍TUESDAY   SEPTEMBER 1, 2026

WARM UP

2:00 Run/bike/row/ski

2 Rounds
1:00 single unders/2:00 double unders
8 Samson stretches
8 single arm DB presses
8 bent over banded rows
4/4 light single-arm DB overhead squat - start light, increase load 2nd round to establish working weight
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STRENGTH:  Single DB Bent over Row - In 4 sets build to a heavy 6 reps on each side
*Keep these strict, don't use momentum!  (10-8-6-4 series) (Aug. 18)

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‍METABOLIC CONDITIONING:

For time:
‍50 single-arm DB overhead squats (50/35)(35/20) - goblet squat
50 single-DB alternating lunges
150 double-unders/50 double-unders/150 single unders
25 single-arm DB overhead squats
25 single-DB alternating lunges
75 double-unders/25 double unders/75 single unders

Cool Down
2-3 minute walk or bike
1:00 pigeon stretch each side

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‍WEDNESDAY MASH UP    SEPTEMBER 2, 2026

Warm up:

2:00 run/bike/row/ski

1 round
10 air squats
10 banded presses
10 banded good mornings
10 light wall ball shots
10 barbell strict press
10 barbell sumo deadlifts
5 box jumps or 6 step ups

Coach led warm up
Sumo deadlift high pulls
Push press

‍METABOLIC CONDITIONING: Fight Gone Bad!

3 rounds for reps:

1:00 wall-ball shots (20/14#)(10/9')
1:00 sumo deadlift high pulls (75/55)
1:00 box jumps (20 in)
1:00 push presses (75/55)
1:00 row for calories
– Rest 1:00 between rounds.

-Can start at any station - except for the rest station :)

Cool Down

2-3 minutes Walk or bike

2:00 foam roll!

‍TEAM THURSDAY  SEPTEMBER 3, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
4 Inch worms with seal and down dog
8 deadbugs
Plus the specific warm up for chosen skill (include them in your 2 rounds)

SKILL‍

Skill of choice today! Pick a day on one of the summer skill sheets and complete those exercises.
Can be a new one or review of the one you worked on in the summer!

TEAM METABOLIC CONDITIONING:

AMRAP 20 with a partner:
Max-cal on any machine

Trade off as desired.

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

Cool Down
2-3 walk
1:00 seal stretch

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FRIDAY   SEPTEMBER 4, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 bootstrappers
8 single arm DB press each side
8 single leg DB Romanian DL each side
8 glute bridges

STRENGTH:  Push Jerk  establish a new 5 rep. for a new 5-3-2-1 series

‍METABOLIC CONDITIONING:

21-15-9 reps for time of:
‍Clean and jerks (95/65)
Echo bike calories– Women perform 15-12-9 calories.

‍Cool down:

2-3 walk/easy bike
1:00 puppy dog stretch

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SATURDAY   SEPTEMBER 5, 2026

OPEN GYM  0800 - 1000