September 28th - October 3rd, 2026

MONDAY  SEPTEMBER 28, 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:  Deadlift  1-2 Warm up sets of 5 reps
3 sets x 5 reps @80-85% of your most recent 5 rep max (May 29) or if none recorded complete these at 8/10 RPE

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

‍METABOLIC CONDITIONING :

7 rounds for time:

‍7 thrusters (65/95 lb)(55/75 lb)

7 sumo deadlift high pulls (65/95 lb)(55/75 lb)

7 handstand push-ups

‍Cool down:
2:00-3:00 easy bike or take a walk!
1:00 pigeon stretch each side

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‍TUESDAY   SEPTEMBER 29, 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:  Barbell Bent over Row - In 4 sets build to a heavy 10 reps.
*Keep these strict, don't use momentum!  (10-8-6-4 series)

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‍METABOLIC CONDITIONING:
AMRAP 2:
12/15-cal bike
10 double-DB box step-ups (20/20 in) (35/50 lb)
Max single-unders

1:00 rest

AMRAP 2:
12/15-cal bike
10 double-DB box step-ups
Max crossovers

1:00 rest

AMRAP 2:
12/15-cal bike
10 double-DB box step-ups
Max double-unders

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

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‍WEDNESDAY MASH UP    SEPTEMBER 30, 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
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‍METABOLIC CONDITIONING:

AMRAP 8 minutes of:
5 Squat Snatch 185/135

10 Toes to Bar

AMRAP 8 minutes of:
10 Medball Cleans, 20/14

10 Push-ups

AMRAP 8 minutes of:
400m run

40AbMat sit-ups

*Rest 4:00 between workouts

Cool Down

2-3 minutes Walk or bike

2:00 foam roll!

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‍TEAM THURSDAY  OCTOBER 1, 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:

AMRAP 16 with a partner:

‍1 deadlift (225/315 lb)  1 bar muscle-up

2 deadlifts  2 bar muscle-ups

3 deadlifts  3 bar muscle-ups

– Continue to add one rep each round.

– Partners can split reps any way.

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

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FRIDAY   OCTOBER 2, 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  2 rep. (5-3-2-1 series) (Sept.18)

‍METABOLIC CONDITIONING:

For time:

‍Sandbag bear hug carry (250 ft) (100/150 lb)

:50 L-sit hold

Sandbag bear hug carry (200 ft)

:40 L-sit hold

Sandbag bear hug carry (150 ft)

:30 L-sit hold

Sandbag bear hug carry (100 ft

):20 L-sit hold

Sandbag bear hug carry (50 ft)

:10 L-sit hold

‍Cool down:

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

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SATURDAY   OCTOBER 3, 2026

OPEN GYM  0800 - 1000