Related
September 28th - October 3rd, 2026
MONDAY SEPTEMBER 28, 2026
Warm up
2:00 run/row/bike/ski
2 Rounds
4 Inch worms with seal and down dog
8 airsquats
8 banded presses
8 glute bridges
Then: 1:00 banded trap stretch
STRENGTH: Deadlift 2-3 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
METABOLIC CONDITIONING :
7 rounds for time:
7 thrusters (95/65)(75/55)
7 sumo deadlift high pulls
7 handstand push-ups/banded HSPU/tripod HSPU
*Weight and HSPU variation should allow for UB reps through at least 4 rounds.
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 seal stretch
TUESDAY SEPTEMBER 29, 2026
WARM UP
2:00 Run/bike/row/ski
2 Rounds
1:00 single unders/1:00 cross overs and double unders
8 cat cows
8 Samson stretches
8 Empty barbell bent over row
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)
METABOLIC CONDITIONING:
AMRAP 3:00
15/12-cal bike
10 alternating DB lunges (50/35)(35/20)
Max single-unders
1:00 rest
AMRAP 3:00
15/12-cal bike
10 alternating DB lunges (50/35)(35/20)
Max crossovers
1:00 rest
AMRAP 3:00
15/12-cal bike
10 alternating DB lunges (50/35)(35/20)
Max double-unders
Cool Down
2-3 minute walk or bike
1:00 couch stretch each side
WEDNESDAY MASH UP SEPTEMBER 30, 2026
Warm up:
2:00 run/bike/row/ski
1 round
200m run - easy pace
5/5 World's greatest stretch
10 banded passthroughs
10 banded good mornings
10 hips down push ups
5 light medball cleans
METABOLIC CONDITIONING:
AMRAP 8 minutes:
100m bearhug sandbag carry - (100/70)
1:00 L-sit hold
AMRAP 8 minutes of:
10 Medball Cleans, (50/30) or as heavy as possible
10 Push-ups
AMRAP 8 minutes of:
400m run
40 hammer strikes
*Rest 4:00 between workouts
Cool Down
2-3 minutes Walk or bike
2:00 foam roll!
TEAM THURSDAY OCTOBER 1, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
8 bootstrappers
8 alternating scorpion stretches
8 barbell deadlifts
8 barbell hang muscle cleans
8 box dips
SKILL: Ring Dip Strength!
Every 1:30 x 4 sets
Complete 60-70% of your max effort reps (bands included) each set (for example if you got 4 do 2-3 reps)
TEAM METABOLIC CONDITIONING:
AMRAP 16 with a partner:
1 power clean (135/95) 1 toes to bar
2 power clean 2 toes to bar
3 power clean 3 toes to bar
– Continue to add one rep each round.
– Partners can split reps any way.
Cool Down
2-3 walk
1:00 scorpion stretch each side
FRIDAY OCTOBER 2, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
8 airsquats
8 PVC passthroughs
8 scap pull ups
8 single arm DB presses each arm
8 PVC overhead squat
STRENGTH: Push Jerk
Build to 2 rep (Sept 18)
METABOLIC CONDITIONING:
21-15-9 reps for time of:
Strict pull-ups/Strict banded pull ups/Ring rows
Overhead squats (135/95)(95/65)
Cool down:
2-3 walk/easy bike
1:00 puppy dog stretch
SATURDAY OCTOBER 3, 2026
OPEN GYM 0800 - 1000