September 15th - 20th, 2025

‍

MONDAY    SEPTEMBER 15, 2025  

2:00 bike/row/ski/run

2 Rounds
8 air squats
8 PVC passthroughs
8 Samson stretches
8 glute bridges

Then: 1:00 bottom of squat hold

STRENGTH: Back Squat start of a new series!
5 - 5 - 5 - 5 - 5 - 5
This series we are going to stay at 5 reps with a goal of getting heavier each week of the series
In 2-3 sets, build to a weight that feels like you could still do 3 more reps at that weight (7/10 RPE)
Then: complete 2 more sets of 5 reps at that weight.

‍

METABOLIC CONDITIONING:‍

Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs (24/20")
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold

Max back step lunges in remaining time

*Score is number of lunges or box jump overs completed.

‍

COOL DOWN

2-3 minutes easy walk or bike

1:00 saddle stretch
1:00 seal stretch

‍

TUESDAY    SEPTEMBER 16, 2025   

WARM UP

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

‍
STRENGTH: Push Jerk  5 - 5 - 5 - 5 - 5 - 5 finally see if you can build that 4 rep. number and turn it into 5 reps. on last set (Sept. 5‍)

‍

METABOLIC CONDITIONING:‍

21-15-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm (50/35)
Toes-to-bars
Single-arm dumbbell shoulder-to-overheads, left arm
Pull-ups

COOL DOWN

2-3 minute easy bike or walk
1:00 puppy dog stretch
1:00 seated shoulder extension

‍
‍WEDNESDAY MASH UP    SEPTEMBER 17, 2025

Warm up:

2:00 run/bike/row/ski

2 Rounds
200m jog
10 seal to down dogs
10 light Kettlebell swings
10 scap pull ups
10 barbell good mornings

METABOLIC CONDITIONING :‍

AMRAP 9 minutes of:

"Death by:"
Kettlebell swings 70/53 - overhead
2 reps per minute (2-4-6-8- etc)

AMRAP 9 minutes of:

"Death by:"
Strict Pull ups

AMRAP 9 minutes of:

"Death by:"
25' Shuttle Sprint

*Rest 4 minutes between workouts.

‍

‍TEAM THURSDAY   SEPTEMBER 18, 2025

Warm Up

2:00 bike/row/run/ski
‍

2 Rounds for quality
5/5 World's greatest stretch
8 hips down push ups
8 bootstrappers
8 box dips
:30 calf stretch each leg

SKILL : Ring Work!

Test: Max effort strict ring dips/ring dips with a light band/Matador/Box dips
**For rep to count, arm pits must touch the rings at the bottom, arms must be fully locked out, rings tight to body at the top.

**Record the version you did and how many reps!

‍

‍TEAM METABOLIC CONDITIONING :

Team Jerry

For time:
1-mile run (break into 400m sections)
2,000-meter row (break into 500m sections)
1-mile run (break into 400m sections)

‍

FRIDAY     SEPTEMBER 19, 2025

WARM UP

2:00 bike/row/ski/run

2 Rounds
1:00 single under jumps/2nd minute double unders
4 Inch worms with seal and down dog
8 push ups
8 barbell deadlifts
8 barbell hang muscle cleans
‍

STRENGTH: DB Bench Press  20 minutes to establish a 5 rep. max. to start a series
‍

METABOLIC CONDITIONING :‍

For time:
5 power cleans (185/115)
20 double unders
5 power cleans
20 bar-facing burpees

Rest 3 minutes

5 power cleans
15 double unders
5 power cleans
15 bar-facing burpees

Rest 2 minutes

5 power cleans
10 double unders
5 power cleans
10 bar-facing burpees

‍

SATURDAY   SEPTEMBER 20, 2025

OPEN GYM

‍

‍