October 26th - 31st, 2026

‍MONDAY  OCTOBER 26, 2026

‍Warm up

2:00 run/row/bike/ski

2 Rounds
1:00 single unders/1:00 double unders
8 bootstrappers
8 PVC passthrough
8 PVC good mornings
8 scap pull ups
8 glute bridges

Then: 1:00 banded trap stretch
‍

STRENGTH:  Deadlift  3-4 Warm up sets of 5 reps
then...5 rep. 100% re-test. (Sept.28)

‍METABOLIC CONDITIONING :

For time:

300/200 double  unders 300 single unders

Every minute, starting at :00, perform 3 strict pull ups/banded strict pull up/ring rows

‍Cool down:
2:00-3:00 easy bike or take a walk!
1:00 pigeon stretch each side

‍

‍TUESDAY   OCTOBER 27, 2026

WARM UP

2:00 Run/bike/row/ski

2 Rounds
5/5 World's greatest stretch
8 air squats
8 light DB deadlifits
8 light DB bent over rows
8 push ups or knee push ups

STRENGTH:  Barbell Bent over Row - In 4-5 sets build to a heavy 6 reps.
*Keep these strict, don't use momentum!  (Oct.16)

‍

METABOLIC CONDITIONING :

Dumbbell Linda

10-9-8-7-6-5-4-3-2-1 reps for time:
DB  deadlift (50/35)(35/20)
DB  bench press
DB  squat clean

Grab the DB's go and don't let go
Must use same DB for all movements

‍

‍Cool Down
2-3 minute walk or bike
1:00 seal stretch

‍
‍WEDNESDAY MASH UP    OCTOBER 28, 2026

Warm up:

2:00 run/bike/row/ski

1 round
4 Inchworms with seal and down dog
10 banded passthroughs
10 banded good mornings
10 banded presses
10 hips down push ups
10 barbell deadlifts
10 barbell hang power cleans
10 barbell strict presses
10 barbell power snatches
10 arch/hollow swings
‍

Warm up clean and jerk and front squat weight (from the floor)
Can be a power clean

‍METABOLIC CONDITIONING:

AMRAP 7 minutes of:
7 Burpees, lateral over bar
7 Power Clean & Jerks, 135/95

AMRAP 7 minutes of:
7 Snatches 135/95
7 Chest to bar pull ups/kipping pull ups/jumping chest to bar

AMRAP 7 minutes of:
7 Toes-to-bar
7 Ring Dips/Box dips
11/7 Calories, Air Bike

Cool Down

2-3 minutes Walk or bike

2:00 foam roll!

‍

‍TEAM THURSDAY  OCTOBER 29, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds for quality
:15 each side low dragon stretch
8 cat cows
8 feet together squats
8 hips down push ups
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. Everyone start with step one, if you have your pistols, move to band assistance, then full.

1 set x 12 reps (6 each leg) alternating foot behind heel pistol
1 set x 12 reps (6 each leg) alternating sit to box or bench - as low as possible
1 set x 12 reps (6 each leg) alternating pistol with band assitance
1 set x 12 reps (6 each leg) alternating pistols

‍

TEAM METABOLIC CONDITIONING:

‍2 rounds for time with a partner:
1,000-m row/800-m row
50 burpees
50 box jumps (24/20in)
50 cal AirBike
– One partner works at a time; break up all movements as desired.

Cool Down
2-3 walk
1:00 scorpion stretch each side

‍

FRIDAY   OCTOBER 30, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 air squats
8 single arm DB press each side
8 barbell deadlift
8 barbell front squat

Then: 1:00 wrist stretch of choice

STRENGTH: Squat Clean   
3 rep. up to 7/10 RPE (feels like you could 3-4 more reps after 3rd).

‍METABOLIC CONDITIONING:

For time:‍

30 alternating dumbbell snatches (50/35)
15 dumbbell thrusters (35/20)
24 alternating dumbbell snatches
15 dumbbell thrusters
18 alternating dumbbell snatches
15 dumbbell thrusters
12 alternating dumbbell snatches
15 dumbbell thrusters
6 alternating dumbbell snatches
15 dumbbell thrusters

– Use two dumbbells for the thrusters.

‍Cool down:

2-3 walk/easy bike
1:00 puppy dog stretch

‍

SATURDAY   OCTOBER 31, 2026

OPEN GYM  0800 - 1000