September 21st - 26th, 2026

MONDAY    SEPTEMBER 21, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
100m jog
8 Samson stretches
8 PVC passthroughs
8 single arm DB presses each arm
8 arch/hollow swings

STRENGTH:  Back rack - Barbell lunges.  8 rep on each leg (Sept 7)

‍METABOLIC CONDITIONING:

3 Rounds for time:
15/10 thrusters (95/65)(65/45)
15/10 pull-ups/jumping pull ups/ring rows
400-m/300-m run

*Second number is scaling option
*Reduce reps or distance if first round is >5:00

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

1:00 couch stretch each side

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‍TUESDAY   SEPTEMBER 22, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
8 seal rocks
8 banded good mornings
8 banded presses
8 push ups/knee push ups

STRENGTH:  DB Bench Press 6 Reps.  (Sept 8)

METABOLIC CONDITIONING:
Grace
For time:
30 clean and jerks (135/95)(95/65)

*Record your weight and time in your book!

‍Cool down
2-3 minutes walk/bike
1:00 puppy dog stretch

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‍WEDNESDAY MASH UP   SEPTEMBER 23, 2026

Warm up:

2:00 run/bike/row/ski

10 bootstrappers
10 Kneeling wrist circles - 5 each direction
10 scap pull ups
10 DB deadlifts with light weight
10 arch/hollow swings
10 50' DB farmer carry - moderate weight
10 DB deadlifts - heavier weight
5 toes to bar/knees to elbows/toes to KB or rig

Warm up to working DB weight for Deadlift and hold/carries

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‍METABOLIC CONDITIONING :

Partner Mash-up!

For total reps:

AMRAP 5:
Partner 1: Max DB deadlifts (70/50)(50/35)
Partner 2: Pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch as needed.
– Use two dumbbells.

Rest 2:00

AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (70/50)(50/35)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch as needed.
– Use two dumbbells.

Rest 2:00

AMRAP 5:
400-m DB farmers carry (70/50)(50/35)
Max-cal bike in the remaining time
– Partners share the work.
– Use two dumbbells.

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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders

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‍TEAM THURSDAY  SEPTEMBER 24, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
5/5 World's greatest stretch
8 cat cows
8 hips down push ups
8 box dips

‍SKILL: Ring Dip Strength!
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‍Ring support holds

EMOM 4:00 Hold for :10-:30/ rest remainder
If a band was used for the dips, use the same band to be able to hold for at least :10.

Bottom of dip holds
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EMOM 4:00 Hold for :10-:30/ rest remainder
If a band was used for the dips, use the same band to be able to hold for at least :10.
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TEAM METABOLIC CONDITIONING:

For time:
100 burpees
Max shuttle box jump-overs in the remaining time (24/20)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs (2 each partner).
– Mark two lines 10 ft apart and place the box in the middle.
– 1 rep = start standing behind the first marked line, move to it, jump over the box, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.

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FRIDAY   SEPTEMBER 25, 2026

WARM UP

2 Rounds
8 air squats
8 PVC passthroughs
8 PVC good mornings
8 PVC drop snatches

STRENGTH:  Squat Snatch  Build to 3 rep at 9/10 RPE (Sept 11)
With good re-set each rep. 

‍METABOLIC CONDITIONING: ‍

AMRAP 12:00
250m row
20 hand release push ups
250m row
10 strict C2B pull ups/strict pull ups/ring rows (as difficult as possible)
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Cool Down

2-3 bike/walk
1:00 pigeon stretch each side

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SATURDAY SEPTEMBER 26, 2026

OPEN GYM  0800 - 1000

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