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***October 19th - 24th, 2026
needs CAP Oct.19 needs strength for Tuesday "squat snatch 3 rep. series"
MONDAY OCTOBER 19, 2026
Warm up:
2:00 Run/bike/row/ski
2 Rounds
100m jog
8 Samson stretches
:15 PVC front rack stretch each side
8 PVC good mornings
8 goblet squats
STRENGTH: Back rack - Barbell lunges. 4 rep. of a 10-8-6-4 rep. series (squat cycle )(Oct.5)
METABOLIC CONDITIONING:
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
1:00 single unders/2nd Rd 1:00 double unders
8 seal rocks
8 banded pass throughs
8 banded presses
8 deadbugs
STRENGTH: Squat Snatch 3 rep. ???
METABOLIC CONDITIONING:
Cool down
2-3 minutes walk/bike
1:00 puppy dog stretch
1:00 calf stretches
WEDNESDAY MASH UP OCTOBER 21, 2026
Warm up:
2:00 run/bike/row/ski
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
1-2-3-4-5 reps of:
Hang Power Clean, 185/135
Push Jerk, 185/135
Ring Muscle-up
AMRAP 6 minutes of:
400m Run
40 Air Squats
AMRAP 6 minutes of:
Farmer's Carry, 50's/35's in 200 meter lengths (hydrsnt and back)
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
8 cat cows
8 air squats
8 light wallball tosses (arms only)
Plus specific warm up
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:
FRIDAY OCTOBER 23, 2026
WARM UP
2 Rounds
8 Samson stretches
8 cobra sumo good mornings
8 knee push ups
8 glute bridges
STRENGTH: DB Bench Press 2 Reps. (8 - 6 - 4 - 2 rep. series) (Oct.9))
METABOLIC CONDITIONING:
Cool Down
2-3 bike/walk
1:00 seal stretch
SATURDAY OCTOBER 24, 2026
OPEN GYM 0800 - 1000