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***October 12th - 17th, 2026
needs CAP Oct.12
MONDAY OCTOBER 12, 2026
Warm up
2:00 run/row/bike/ski
2 Rounds
4
8 PVC good mornings
8 glute bridges
8 supine (laying on back) shinbox rotations
Then: 1:00 banded trap stretch
STRENGTH: Deadlift 1-2 Warm up sets of 5 reps
3 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
Series of 5 rep. deadlift now to 90-95%, then a 5 rep. 100% re-test. (Sept.28)
METABOLIC CONDITIONING :
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
8 Samson stretches
8 banded passthroughs
8 bent over banded rows
8 arch/hollow swings
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:
Cool Down
2-3 minute walk or bike
1:00 couch stretch each side
WEDNESDAY MASH UP OCTOBER 14, 2026
Warm up:
2:00 run/bike/row/ski
1 round
200m run - easy pace
4 Inchworms with seal and down dog
10 PVC passthroughs
10 PVC good mornings
10 hips down push ups
10 barbell deadlifts
10 barbell hang power cleans
10 barbell strict presses
10 arch/hollow swings
METABOLIC CONDITIONING:
AMRAP 7 minutes of:
25' Handstand Walk (50' bear crawl)
7 Clean & Jerks, 135/95
AMRAP 7 minutes of:
7 Burpees, lateral over bar
7 Front Squats, 135/95
7 Chest-to-bar pull-ups
AMRAP 7 minutes of:
7 Toes-to-bar
7 Ring Dips
11/7 Calories, Air Bike
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 alternating scorpion stretches
8 banded presses
8 banded good mornings
8 box dips
SKILL: Ring Dip Strength!
If you missed the text of max effort dips last week, you can do it today and aim to get at least 3:00 of the EMOM holds.
Ring support holds
Arms must but locked out with wrists slightly turned out, chest tall (not hunched over). If a band was used for the dips, use the same band to be able to hold for at least :10.
EMOM 4:00 Hold for :10-:30/ rest at least :50-:30
Bottom of dip holds
Shoulders must touch top of rings with chest forward (should not be upright). Arms in tight. Can be in a tuck or pike with legs OR use one leg trying to put as little weight as possible on the leg. If a band was used for the dips, use the same band to be able to hold for at least :10.
EMOM 4:00 Hold for up to :30/ rest at least :30
TEAM METABOLIC CONDITIONING:
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
1:00 single unders/1:00 double unders
8 single arm DB press each side
8 single leg DB Romanian DL each side
8 glute bridges
STRENGTH: Push Jerk build to your best1 rep. (5-3-2-1 series) (Oct.2)
METABOLIC CONDITIONING:
Cool down:
2-3 walk/easy bike
1:00 puppy dog stretch
SATURDAY OCTOBER 17, 2026
OPEN GYM 0800 - 1000