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October 12th - 17th, 2026
MONDAY OCTOBER 12, 2026
Warm up
2:00 run/row/bike/ski
2 Rounds
1:00 single unders/1:00 double unders
8 seal to down dogs
8 PVC passthroughs
8 PVC good mornings
8 arch/hollow swings
8 glute bridges
Then: 1:00 banded trap stretch
STRENGTH: Deadlift 3-4 Warm up sets of 5 reps
2 sets x 5 reps @90-95% of your most recent 5 rep max (May 29) or if none recorded complete these at 9/10 RPE (heavier than Sept 28)
METABOLIC CONDITIONING :
For time:
20 rounds for time of:
21 double unders/42 single unders or :30 of double under up to 21 reps
7 toes to bar/knee raises/toes to KB or rig
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 pigeon stretch each side
TUESDAY OCTOBER 13, 2026
WARM UP
2:00 Run/bike/row/ski
2 Rounds
100 ft shuttle runs
4 Inch worms with seal and down dog
8 barbell front rack rotations
8 barbell strict press
:15-:20 calf stretch each side
STRENGTH: Push Jerk build to your best 1 rep. (Oct.2)
METABOLIC CONDITIONING :
Every 3:00 x 5
5 Push jerks @50-60% of your 1Rm
Rest :30
100m run or 12/10 cal bike - should be a sprint!
*Score is slowest 100m run/bike - goal is to keep consistent!
Cool Down
2-3 minute walk or bike
1:00 puppy dog stretch
WEDNESDAY MASH UP OCTOBER 14, 2026
Warm up:
2:00 run/bike/row/ski
1 round
10 cat cows
10 air squats
10 banded presses
10 banded good mornings
10 arch/hollow swings
10 light DB thrusters
10 light DB deadlifts
10 light KB swings
5 pike or band HSPUs
Warm up HSPU and thruster/deadlift weight
Pull ups and Knees to elbows
METABOLIC CONDITIONING:
"The Seven"
7 Rounds for time (30:00 time cap):
7 Handstand Push-ups
7 Double DB Thrusters (50/35)
7 Knees to Elbows
7 Double DB Deadlifts (50/35)
7 Burpees
7 Kettlebell Swings, 70/53
7 Pull-ups
Cool Down
2-3 minutes Walk or bike
2:00 foam roll!
TEAM THURSDAY OCTOBER 15, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
8 bootstrappers
8 PVC passthroughs
8 PVC overhead squats
Then Specific skill warm up
SKILL: Chose your own skill day!
If you missed the Max Effort Ring Dips, do it today!
Select a workout from the Summer Skill Sheet to work on today. Include specific warm up.
TEAM METABOLIC CONDITIONING:
Team Rowing Nancy
6 Rounds
500m row
15 Overhead squats (95/65)(65/45)
One partner works at a time. Partition as desired.
Aiming for UB/big sets of OHS - scale weight accordingly
Cool Down
2-3 walk
1:00 scorpion stretch each side
FRIDAY OCTOBER 16, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
8 Samson stretches
8 banded good mornings
8 banded bent over rows
8 scap pull ups
STRENGTH: Barbell Bent over Row - In 4 sets build to a heavy 8 reps.
*Keep these strict, don't use momentum! (10-8-6-4 series) (Sept.29)
METABOLIC CONDITIONING:
For Time:
50 strict pull-ups
– Every 10 reps, complete 10 Front Rack Barbell lunges (135/95)(95/65)
Cool down:
2-3 walk/easy bike
1:00 puppy dog stretch
SATURDAY OCTOBER 17, 2026
OPEN GYM 0800 - 1000