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October 19th - 24th, 2026
MONDAY OCTOBER 19, 2026
Warm up:
2:00 Run/bike/row/ski
2 Rounds
8 Bootstrappers
8 PVC good mornings
:15 PVC front rack stretch each side
8 Samson stretches
STRENGTH: Back rack - Barbell lunges. 4 reps on each leg (Oct.5 - 6 reps)
METABOLIC CONDITIONING:
Every 2:00 for 5 sets:
20/16-cal row
Max hang power cleans (115/75)
Rest 2:00 between sets.
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 couch stretch each side
TUESDAY OCTOBER 20, 2026
WARM UP
2:00 row/bike/ski
2 Rounds
4 Inch worms with seal and down dog
8 banded passthroughs
8 banded presses
8 hips down push ups
8 deadbugs
STRENGTH: Barbell Strict Press -
In about 15 minutes establish a 5 rep max (June 23rd previous max)
METABOLIC CONDITIONING:
10 rounds for time:
10/8 toes-to-bars/hanging knee raises/Toes to KB(:45 or faster)
10/8 burpees to a target/ lower target/(1:00 or faster)
Burpee target is 6 inches above the fingertips with arms overhead.
Scale reps and/or movement to stay within targets for <2:00 rounds
Cool down
2-3 minutes walk/bike
1:00 puppy dog stretch
WEDNESDAY MASH UP OCTOBER 21, 2026
Warm up:
2:00 run/bike/row/ski
1 Round
10 air squats
10 single arm DB press each arm
10 light DB good mornings
10 scap pull ups
10 light DB power cleans
10 light DB push jerks
10 arch/hollow swings on bar or ring swings
Warm up DB clean and push jerk
Warm up C2B/Bar Muscle up/Right Muscle up
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
1-2-3-4-5 reps of:
DB Power Cleans (50/35)
DB Push Jerk, (50/35)
Ring Muscle-up/Bar muscle up/C2B pull ups/Jumping C2B
AMRAP 6 minutes of:
40/30 cal bike
40 Air Squats
AMRAP 6 minutes of:
Farmer's Carry, 50's/35's Max feet (inside) or meters (outside)
Rest 3:00 between each workout
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders
TEAM THURSDAY OCTOBER 22, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds for quality
:15 each side low dragon stretch
:15 passive hang from bar
8 feet together squats
8 strict hanging knee raises
2 pull to stand on rope
If needed: additional calf stretch each side
Skills: Pistols!
Everyone will pass through each level at least once. You can stay at the level you want to work on!
1 set x 10 reps (5 each leg) alternating foot behind heel pistol
1 set x 10 reps (5 each leg) alternating sit to box or bench - as low as possible
1 set x 10 reps (5 each leg) alternating pistol with band assitance
1 set x 10 reps (5 each leg) alternating pistols
TEAM METABOLIC CONDITIONING:
3:00 Max Reps/1:00 rest between stations
1) Ski erg for cals
2) Rope Climbs/2x pull to stand (start on floor end on floor)
3) GHD situps or weight sit ups
4) Bike erg for cals
5) High box get overs
Cool Down
2-3 bike/walk
1:00 pigeon stretches
FRIDAY OCTOBER 23, 2026
WARM UP
2 Rounds
4/4 World's greatest stretch
8 cobra sumo good mornings
8 push ups/knee push ups
8 glute bridges
8 light bar strict presses
STRENGTH: DB Bench Press 2 Reps. (Oct.6 - 4 reps)
METABOLIC CONDITIONING:
Diane
21-15-9 reps for time:
Deadlifts (225/155)
Handstand push-ups/Banded HSPU/Pike HSPU
Scaling options
12-9-6 Handstand push-ups
Cool Down
2-3 bike/walk
1:00 seal stretch
SATURDAY OCTOBER 24, 2026
OPEN GYM 0800 - 1000