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October 5th - 10th, 2026
MONDAY OCTOBER 5, 2026
Warm up:
2:00 Run/bike/row/ski
2 Rounds
8 Samson stretches
8 banded passthrough
8 banded presses
8 goblet squats
8 arch/hollow swings
STRENGTH: Back Rack Barbell lunges. 6 reps on each leg (Sept 21)
METABOLIC CONDITIONING:
FRAN!
21-15-9 reps for time:Thrusters (95/65)
Pull-ups
*Scale weight and pull up type.
*<10:00 goal time
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 couch stretch each side
TUESDAY OCTOBER 6, 2026
WARM UP
2:00 row/bike/ski
2 Rounds
200 m run
4/4 World's greatest stretch
8 banded good mornings
8 push ups or knee push ups
8 deadbugs
STRENGTH: DB Bench Press 4 Reps. (Sept. 22)
For time:
1,600-m run or 2,000-m row
100 Abmast sit-ups
100 DB good mornings (35/20#)
Partition the sit-ups and good mornings any way.
Cool down
2-3 minutes walk/bike
1:00 seal stretch
WEDNESDAY MASH UP OCTOBER 7, 2026
Warm up:
2:00 run/bike/row/ski
1 Round
5 Inch worms with seal and down dog
10 PVC passthroughs
10 air squats
10 hips down push ups
10 arch/hollow swings
10 barbell deadlifts
10 barbell power cleans
10 barbell front squats
5 toes to bar/knees to elbow
Warm up power clean and front squats
Wall walks
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
7 Wall walks/7 Half wall walks/7 Inch worms with push ups
7 Cleans 135/95
AMRAP 7 minutes of:
7 Burpees, lateral over bar
7 Front Squats, 135/95
AMRAP 7 minutes of:
7 Toes-to-bar
11/7 Calories, Air Bike
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders
TEAM THURSDAY OCTOBER 8, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
8 cat cows
8 alternating scorpion stretches
8 light medball deadlifts
8 low box jumps or step ups
8 box dips
SKILL: Ring Dip Strength!
Today is the day to Re-Test your max dips!!
Warm up as needed and then try to surpass your last attempt.
If you were doing banded a feel like you could possible lower the band thickness or try without a band, go for it!
TEAM METABOLIC CONDITIONING:
10 rounds for time, with a partner:
8 heavy med. ball cleans over alternating shoulder
8 box jumps (30/24 in)
– Partners alternate rounds.
CASH OUT
Tabata Abs of choice!
COOL DOWN
2-3 walk or easy bike
1:00 scorpion stretch each side
FRIDAY OCTOBER 9, 2026
WARM UP
2 Rounds
8 air squats
8 PVC passthroughs
8 PVC good mornings
8 PVC Overhead squats
Coach-led PVC warm up!
STRENGTH: Squat Snatch 3 Rep 10/10 RPE! You max 3Rm (Sept 25)
Take 15-20 minutes to build to a heavy! Cannot be a power snatch into OHS!!
METABOLIC CONDITIONING:
3 rounds for time:
50 lunges
200-m DB farmers carry (70/50)
Cool Down
2-3 bike/walk
1:00 couch stretch each leg
SATURDAY OCTOBER 10, 2026
OPEN GYM 0800 - 1000