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***September 21st - 26th, 2026
need CAP Sept.21 MM08.17.2026 strength done
MONDAY SEPTEMBER 21, 2026
Warm up:
2:00 Run/bike/row/ski
2 Rounds
100m jog
8 Samson stretches
:15 PVC front rack stretch each side
8 PVC good mornings
8 goblet squats
STRENGTH: Back rack - Barbell lunges. 8 rep. of a 10-8-6-4 rep. series (squat cycle)
METABOLIC CONDITIONING:
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 couch stretch each side
TUESDAY SEPTEMBER 22, 2026
WARM UP
2:00 row/bike/ski
2 Rounds
1:00 single unders/2nd Rd 1:00 double unders
8 seal rocks
8 banded pass throughs
8 banded presses
8 deadbugs
STRENGTH: Squat Snatch 3 rep. with good re-set each rep. 9/10 RPE. 3 of a 4 session series.
METABOLIC CONDITIONING:
Cool down
2-3 minutes walk/bike
1:00 puppy dog stretch
1:00 calf stretches
WEDNESDAY MASH UP SEPTEMBER 23, 2026
Warm up:
2:00 run/bike/row/ski
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
*Rest 4 minutes between workouts
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders
TEAM THURSDAY SEPTEMBER 24, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
8 cat cows
8 air squats
8 light wallball tosses (arms only)
Plus specific warm up
SKILL:
TEAM METABOLIC CONDITIONING:
FRIDAY SEPTEMBER 25, 2026
WARM UP
2 Rounds
8 Samson stretches
8 cobra sumo good mornings
8 knee push ups
8 glute bridges
STRENGTH: DB Bench Press 6 Reps. (8 - 6 - 4 - 2 rep. series)
METABOLIC CONDITIONING:
Cool Down
2-3 bike/walk
1:00 seal stretch
SATURDAY SEPTEMBER 26, 2026
OPEN GYM 0800 - 1000