Related
***September 14th - 19th, 2026 Copy
needs CAP Sept.14
MONDAY SEPTEMBER 14, 2026
Warm up
2:00 run/row/bike/ski
2 Rounds
8 plate halos (4 each direction)
8 squat plate press outs
8 scap pull ups
8 90/09 hip switches 4 each side
8 hips down push ups
STRENGTH: establish a Deadlift of 5 reps. @ 70-75%
(starting a series of 5 rep. deadlift. will go to 80-85%, then 90-95%, then a 5 rep. 100% re-test)
METABOLIC CONDITIONING :
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 couch stretch each side
TUESDAY SEPTEMBER 15, 2026
WARM UP
2:00 Run/bike/row/ski
2 Rounds
1:00 single unders/2:00 double unders
8 Samson stretches
8 single arm DB presses
8 bent over banded rows
4/4 light single-arm DB overhead squat - start light, increase load 2nd round to establish working weight
STRENGTH: Single DB Bent over Row - In 4 sets build to a heavy 4 reps on each side
*Keep these strict, don't use momentum! (last of 10-8-6-4 series) (Sept. 1)
METABOLIC CONDITIONING:
Cool Down
2-3 minute walk or bike
1:00 pigeon stretch each side
WEDNESDAY MASH UP SEPTEMBER 16, 2026
Warm up:
2:00 run/bike/row/ski
1 round
10 air squats
10 banded presses
10 banded good mornings
10 light wall ball shots
10 barbell strict press
10 barbell sumo deadlifts
5 box jumps or 6 step ups
Coach led warm up
Sumo deadlift high pulls
Push press
METABOLIC CONDITIONING:
AMRAP 7 minutes of:
9 Devil Press, 50's/35's
9 Pull-ups
AMRAP 7 minutes of:
80 Double-unders
20 Knees-to-elbows
20/15 Calories, Air Bike
AMRAP 7 minutes of:
1000m Row
Cool Down
2-3 minutes Walk or bike
2:00 foam roll!
TEAM THURSDAY SEPTEMBER 17, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
4 Inch worms with seal and down dog
8 deadbugs
Plus the specific warm up for chosen skill (include them in your 2 rounds)
SKILL
Skill of choice today! Pick a day on one of the summer skill sheets and complete those exercises.
Can be a new one or review of the one you worked on in the summer!
TEAM METABOLIC CONDITIONING:
AMRAP 20 with a partner:
Max-cal on any machine
From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.
Partners can only accumulate calories if their partner is holding or hanging.
Cool Down
2-3 walk
1:00 seal stretch
FRIDAY SEPTEMBER 18, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
8 bootstrappers
8 single arm DB press each side
8 single leg DB Romanian DL each side
8 glute bridges
STRENGTH: Push Jerk 3 rep. (5-3-2-1 series)
METABOLIC CONDITIONING:
21-15-9 reps for time of:
Clean and jerks (95/65)
Echo bike calories– Women perform 15-12-9 calories.
Cool down:
2-3 walk/easy bike
1:00 puppy dog stretch
SATURDAY SEPTEMBER 19, 2026
OPEN GYM 0800 - 1000