October 13th - 18th, 2025

‍MONDAY    OCTOBER 13, 2025  

Open gym 8-10am!

Options!

Make up a lift you missed from previous weeks!
Complete the warm up that was listed for that day before starting the lift

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Warm up

2:00 run/bike/row/ski

2 Rounds
8 air squats
8 PVC passthroughs
8 PVC good mornings
8 Deadbugs

Metcon: Service Cup Workout 2

20:00 AMRAP
16/20-cal row
Farmers carry (50 ft) (35/50 lb)– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
Add 50 feet to the farmers carry each round.

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TUESDAY    OCTOBER 14, 2025   

WARM UP

2:00 bike/row/ski/run

2 Rounds
1:00 single unders/1:00 double unders (2nd round)
8 cat cows
8 squat press outs w/plate
8 plate halos (4 each direction)
8 kettlebell swings - warm up wt.

Then: 1:00 bottom of squat hold

STRENGTH:

Back Squat 5 - 5 @8-9/10 RPE
In 3-4 sets build to a weight for 5 reps that feels like you could still do 1-2 more reps at that weight (8-9/10 RPE)
Then, complete 2 more sets of 5 at that weight
Ideally more than Sept 29th but work based on feel!

METABOLIC CONDITIONING:‍

For 5 rounds, complete 1 minute of:
45 double-unders/:30 of double-unders/90 single unders
Max kettlebell swings in the remaining time (50/35)

Rest 1 minute between rounds.Score is total number of kettlebell swings.

‍COOL DOWN:

2-3 walk or easy bike

1:00 saddle stretch
1:00 seal stretch

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‍WEDNESDAY MASH UP    OCTOBER 15, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 air squats
10 PVC pass throughs
10 PVC good mornings
10 arch/hollow swings
10 barbell deadlifts
10 barbell hang muscle cleans

Warm up power cleans

METABOLIC CONDITIONING :‍

AMRAP 8 minutes of:

2 Rounds of "Cindy" (5 pull ups-10 push ups-15 air squat squats)
15/10 cals Echo bike

AMRAP 8 minutes of:

1-1, 2-2, 3-3, climbing ladder of:
Power Clean, 185/135
V-ups or tuck ups

AMRAP 8 minutes of:

Max effort row for meters

*Rest 4:00 between workouts

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‍TEAM THURSDAY   OCTOBER 16, 2025

Warm Up

2:00 bike/row/run/ski
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2 Rounds for quality
5/5 World's greatest stretch
8 hips down push ups
8 bootstrappers
8 box dips

SKILL : Rings

Re-test - Max effort ring dips!
Aim to increase the number or use less (no) band from Sept 18th!
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‍TEAM METABOLIC CONDITIONING :

5 rounds for time with a partner:
‍30 alternating DB snatches (50/35)
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar (scale: holding 2 heavy DBs)

*Aim for a heavier DB today
*Break up reps as desired between partners
*Can only complete reps while partner is hanging.

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COOL DOWN

2-3 walk!

1:00 seated shoulder extension
1:00 scorpion stretch each side

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FRIDAY     OCTOBER 17, 2025

WARM UP

2:00 bike/row/ski/run

2 Rounds
8 air squats
8 Banded passthroughs
8 Banded presses
8 Hand release push ups
8 arch/hollow swings

STRENGTH: DB Bench Press 3 - 3 - 3 - 3 - 3 - 3 building (Oct.3)
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METABOLIC CONDITIONING :‍

21-18-15-12-9-6-3 reps for time of:
Knees-to-elbows
Dumbbell thrusters (35/20)

COOL DOWN

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

SATURDAY   OCTOBER 18, 2025

OPEN GYM

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