October 6th - 11th, 2025

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‍MONDAY    OCTOBER 6, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
1:00 single unders/1:00 double unders
8 banded presses
8 banded good mornings
8 hips down push ups

STRENGTH:   Single arm DB press: Build to a max 5Rm on each arm
Re-test! See if you can surpass what you got on August 25th!

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METABOLIC CONDITIONING:
For time:

60 double-unders
15 hand release push-ups
60 double-unders
20 box jumps (24/20)
60 double-unders
10 wall walks or half wall walks/inch worms
60 double-unders

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

1:00 calf stretch each side
1:00 seated shoulder extension

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‍TUESDAY    OCTOBER 7, 2025   

WARM UP

2 Rounds
5/5 World's greatest stretch
8 PVC Kang squats
:15 each side PVC front rack stretch
8 light Russian kettlebell swings
8 deadbugs
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STRENGTH:  Squat Clean 4 - 4 - 4 - 4 climbing (Sept.23)

‍METABOLIC CONDITIONING :‍

Complete as many reps as possible in 12 minutes of:
3 air squats
3 AbMat sit-ups
3 Russian kettlebell swings (53/35)
6 air squats
6 AbMat sit-ups
6 Russian kettlebell swings
9 air squats
9 AbMat sit-ups
9 Russian kettlebell swings
… etc.

Continue to add 3 reps to each movement until time expires.

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

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‍WEDNESDAY MASH UP    OCTOBER 8, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
200m run
10 air squats
10 PVC passthroughs
10 PVC good mornings
10 Double DB front rack squats - warm up wt
10 Double DB DB bent over row - same wt as squats
10 barbell deadlifts
10 barbell hang power cleans
10 barbell strict press

Warm up power clean and jerk

Practice Handstand shoulder taps against wall

METABOLIC CONDITIONING :‍

AMRAP 9 minutes or for time:
10 down to 1 reps for time of:
Power Clean & Jerk, 115/75
Burpees

AMRAP 9 minutes of:
15 Double DB Front rack squats (50/35)
15 Double DB bent over row - same DB
400m Run

AMRAP 9 minutes of:
12 Handstand or Plank Shoulder taps
18/12 Calories, Air Bike

*Rest 4 minutes between workouts.

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 seal stretch
1:00 puppy dog stretch

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‍TEAM THURSDAY   OCTOBER 9, 2025

Warm up:

2:00 bike/row/run/ski
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2 Rounds for quality
4 Seal to down dogs
8 Samson stretches
8 Box/bench dips
8 arch/hollow swings

Skills: ‍

‍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 :20. Aim to hold longer than Sept 22.

EMOM 3:00 Hold for :20-:40/ rest at least :40-:20

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 :20. Aim to hold longer than Sept 22.

EMOM 3:00 Hold for :20-:40/ rest at least :40-:20

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Team Workout:

For time with a partner:

‍60 synchronized AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories–

Use any machine for calories.

One partner works at a time on machine and toes to bar.
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FRIDAY   OCTOBER 10, 2025

WARM UP

2 Rounds
100ft shuttle run
8 bootstrappers
8 single arm DB high pulls each arm
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 1 Rep Max (Sept.26)

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‍METABOLIC CONDITIONING:

3 rounds for time of:400m run/500m row
30 alternating DB snatches (50/35)

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COOL DOWN
2-3 walk or easy bike
1:00 supine twist each side

SATURDAY   OCTOBER 11, 2025

OPEN GYM  0800 - 1000

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