October 20th - 25th, 2025

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‍MONDAY    OCTOBER 20, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 Samson stretch
8 banded presses
8 banded good mornings
8 box/bench dips

STRENGTH:   Strict Press 4-4-4-4-4-4 Building each set (Sept 30)

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METABOLIC CONDITIONING:
Complete as many rounds and reps as possible in 15 minutes of:
15 calorie row
10 alternating single dumbbell hang power snatches (50/35)
10 ring dips

Cool down:
2:00-3:00 easy bike or take a walk!

1:00 couch stretch each leg
1:00 puppy dog stretch

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‍TUESDAY    OCTOBER 21, 2025   

WARM UP

2 Rounds
1:00 single unders/1:00 double unders
5/5 World's greatest stretch
8 PVC Kang squats
:15 each side PVC front rack stretch
8 glute bridges
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STRENGTH:  Squat Clean 3 - 3 - 3 - 3 - 3 climbing (Oct.7)

‍METABOLIC CONDITIONING :‍
3 rounds for time of:
40 double-unders
30 AbMat/GHD sit-ups
20 double Dumbbell Farmer lunge steps (50/35)

‍Cool down
2-3 minutes walk/bike
1:00 foam roll quads and back

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‍WEDNESDAY MASH UP    OCTOBER 22, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 air squats
10 PVC passthroughs
10 PVC good mornings
10 arch/hollow swings
10 barbell deadlifts
10 barbell strict press
5 barbell thrusters

Warm up thruster and deadlift

METABOLIC CONDITIONING :‍

AMRAP 12 minutes of:
15/12 cals bike
5 Thrusters, 95/65
5 Pull-ups

AMRAP 12 minutes of:
250m Row
5 Deadlifts, 225/155
5 Toes to Bar

Rest 4 minutes between

Cool down:
2:00-3:00 easy bike or take a walk!

2:00 foam roll back and shoulders

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‍TEAM THURSDAY   OCTOBER 23, 2025

Warm up:

2:00 bike/row/run/ski
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2 Rounds for quality

:15 each side low dragon stretch
8 single arm DB high pull each arm
8 single arm DB strict press each arm
8 feet together squats
4 candlestick roll ups with or without counter weight

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 sit to box or bench

1 set x 10 reps (5 each leg) alternating foot behind heel pistol

1 set x 10 reps (5 each leg) alternating pistol with band assitance

1 set x 10 reps (5 each leg) alternating pistols
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Team Workout:

Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean and jerks (50/35)
400-meter row

*One partner works at a time.

*Partition reps as desired.
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Cool down

2:00 walk or bike
1:00 seal stretch
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FRIDAY   OCTOBER 24, 2025

WARM UP

2 Rounds
8 bootstrappers
8 hips down push ups
8 single leg RDL each leg
8 glute bridges
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Then: 1:00 banded trap stretch

STRENGTH:  Deadlift   20 minutes to establish a new 5 reps. based off of October 10 new 1 rep. max.

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‍METABOLIC CONDITIONING:

21-18-15-12-9-6-3 reps for time of:
DB Bench presses (50/35)
Box jump-overs (24/20)

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COOL DOWN

2-3 walk or easy bike
1:00 scorpion stretch
1:00 seall stretch

SATURDAY   OCTOBER 25, 2025

OPEN GYM  0800 - 1000

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