October 27th - November 1st, 2025

‍MONDAY    OCTOBER 27, 2025  

2:00 bike/row/ski/run

2 Rounds
8 cat cows
8 squat press outs w/plate
8 plate halos (4 each direction)
8 hips down push ups
8 glute bridges

Then: 1:00 bottom of squat hold

STRENGTH:

Back Squat

5 - 5 @9/10 RPE
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In 4-5 sets build to a weight for 5 reps that feels like you could only do 1 more rep after the 5th (9/10 RPE)
Then, complete 1 more set of 5 at that weight

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Ideally more than Oct. 13th but work based on feel. This should be tough but with full depth on each rep.

METABOLIC CONDITIONING:‍

10 rounds for time:
‍10 deficit push-ups
7/10-cal on any machine

COOL DOWN:

2-3 walk or easy bike

1:00 saddle stretch
1:00 seal stretch

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TUESDAY    OCTOBER 28, 2025   

WARM UP

2:00 run/bike/row
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2 Rounds
4 Inch worms with seal and down dog
8 banded presses
8 banded good mornings
8 arch/hollow swings

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STRENGTH: Strict Press   3 - 3 - 3 - 3 - 3 - 3 building (Oct. 14)

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METABOLIC CONDITIONING:

Complete as many rounds and reps as possible in 10 minutes of:
5 toes-to-bars
3 sandbag over-the-shoulders
1 wall walk/half wall walk/2 inch worms

COOL DOWN

2-3 walk or easy bike

1:00 puppy dog stretch
1:00 scorpion or standing chest stretch each side

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‍WEDNESDAY MASH UP    OCTOBER 29, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders - double unders
10 down dog to seal
10 air squats
10 PVC pass throughs
10 PVC good mornings
10 arch/hollow swings
10 barbell deadlifts
10 barbell power cleans
10 barbell strict presses

Warm up clean and jerks.

METABOLIC CONDITIONING :‍

For total time (or 10:00 time cap) including exact rests:

"Rowing Helen"
3 Rounds for time of:
500m row
21 Kettlebell Swings, 53/35
12 Pull-ups

"Grace"
For time:
30 Clean & Jerks, 135/95
**Pick a weight you are confident could be completed in the time cap.

"Annie"
50-40-30-20-10 reps for time of:
Double-unders or 2x single unders
Sit-ups

*Rest 3:00 between workouts

*You pick the order for your best strategy, space-permitting

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‍TEAM THURSDAY   OCTOBER 30, 2025

Warm Up

2 Rounds for quality

:15 each side low dragon stretch
8 PVC passthroughs
8 PVC sumo stance good mornings
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 12 reps (6 each leg) alternating sit to box or bench

1 set x 12 reps (6 each leg) alternating foot behind heel pistol

1 set x 12 reps (6 each leg) alternating pistol with band assistance - decrease band thickness this week!

1 set x 12 reps (6 each leg) alternating pistols

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‍TEAM METABOLIC CONDITIONING :

For time:
30 power snatches (75/55)
30 calorie Echo bike
30 power snatches
30 calorie Echo bike
30 power snatches

One partner works at a time. Partition reps as desired!

COOL DOWN

2-3 walk!

1:00 couch stretch each side
1:00 seal stretch

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FRIDAY     OCTOBER 31, 2025

WARM UP

2:00 bike/row/ski/run

2 Rounds
5/5 World's greatest stretches
8 bootstrappers
8 hand release push ups
8 Samson stretches

STRENGTH: DB Bench Press 20 minutes to establish a 1 rep. max. (Oct.17)
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METABOLIC CONDITIONING :‍

3 rounds for time of:
200/250-meter row
10 dumbbell box step-overs (35/20#) (24/20")*

*If tight on space, sub in 10 DB lunges.

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SATURDAY  November 1, 2025

OPEN GYM

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