September 14th - 19th, 2026

MONDAY  SEPTEMBER 14, 2026

‍Warm up

2:00 run/row/bike/ski

2 Rounds
4
8 PVC good mornings
8 glute bridges
8 supine (laying on back) shinbox rotations

Then: 1:00 banded trap stretch
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STRENGTH:   1-2 Warm up sets of 5 reps
3 sets x 5 reps @70-75% of your most recent 5 rep max (May 29) or if none recorded complete these at 7/10 RPE

Starting a series of 5 rep. deadlift. will go to 80-85%, then 90-95%, then a 5 rep. 100% re-test.

‍METABOLIC CONDITIONING : 1 mile run OR 2k row for time!

Warm up for run (don't start this cold)
3 x 100m run - increase pace each round
Between each run
1) 50' hamstring sweeps
2) 50' over the hurdle walks
3) :15 calf stretch each side
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‍Cool down:
2:00-3:00 easy bike or take a walk!
1:00 pigeon stretch each side

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‍TUESDAY   SEPTEMBER 15, 2026

WARM UP

2:00 Run/bike/row/ski

2 Rounds
8 Samson stretches
8 banded passthroughs
8 bent over banded rows
8 arch/hollow swings
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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)

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‍METABOLIC CONDITIONING:
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AMRAP 10:00
Dumbbell front-rack lunges (50 ft or 16 in place) (50/35 lb)
25 Pull ups/Jumping pull ups/Ring rows
Dumbbell front-rack lunges (50 ft or 16 in place)
25 Chest to bar pull ups/Pull ups/Jumping pull ups
Dumbbell front-rack lunges (50 ft or 16 in place)
Max bar muscle ups/Chest to bar/Banded pull ups

*Score is total reps of last movement

Cool Down
2-3 minute walk or bike
1:00 couch stretch each side

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‍WEDNESDAY MASH UP    SEPTEMBER 16, 2026

Warm up:

2:00 run/bike/row/ski

1 round
200m run - easy pace
4 Inchworms with seal and down dog
10 PVC passthroughs
10 PVC good mornings
10 hips down push ups
10 barbell deadlifts
10 barbell hang power cleans
10 barbell strict presses
10 arch/hollow swings

Warm up clean and jerk
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‍METABOLIC CONDITIONING:

AMRAP 7 minutes of:
9 Dumbbell burpees (50/35)
9 Toes to bar/Knee raises/T2KB

AMRAP 7 minutes of:
100m run
10 Clean and jerks (135/95)

AMRAP 7 minutes of:
30 abmat sit ups
15/10 cal bike

*Rest 4:00 between workouts

Cool Down

2-3 minutes Walk or bike

2:00 foam roll!

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‍TEAM THURSDAY  SEPTEMBER 17, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 bootstrappers
8 alternating scorpion stretches
8 banded presses
8 banded good mornings
8 box dips

SKILL: Ring Dip Strength!

If you missed the text of max effort dips last week, you can do it today and aim to get at least 3:00 of the EMOM holds.
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‍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 :10.

EMOM 4:00 Hold for :10-:30/ rest at least :50-:30

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 :10.

EMOM 4:00 Hold for up to :30/ rest at least :30  

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TEAM METABOLIC CONDITIONING:

Team Andi

For time with partner:
100 hang power snatches
 (65/45)
100 push presses
100 sumo deadlift high pulls
100 front squats

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

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

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FRIDAY   SEPTEMBER 18, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
1:00 single unders/1:00 double unders
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:

For time:
100/75 double-unders or 150 single unders
50 alternating DB snatches (50/35)
100/75 double-unders or 150 single unders

Cash Out
Tabata Abs of choice!

‍Cool down:

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

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SATURDAY   SEPTEMBER 19, 2026

OPEN GYM  0800 - 1000