September 29th - October 4th, 2025

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MONDAY    SEPTEMBER 29, 2025  

2:00 bike/row/ski/run

2 Rounds
8 cat cows
8 squat press outs w/plate
8 plate halos (4 each direction)
8 glute bridges

Then: 1:00 bottom of squat hold

STRENGTH:

Back Squat 5 - 5 @8/10 RPE
In 3-4 sets build to a weight for 5 reps that feels like you could still do 2 more reps at that weight (8/10 RPE)
Then, complete 2 more sets of 5 at that weight
Ideally more than Sept 15 but work based on feel

METABOLIC CONDITIONING:‍

For total reps:
Tabata AbMat sit-ups
Tabata Echo bike calories
Tabata Row calories

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your score is the total reps accumulated.

One exercise at a time - 1 minute rest between exercises

You pick the order

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COOL DOWN:

2-3 walk or easy bike

1:00 saddle stretch
1:00 seal stretch

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TUESDAY    SEPTEMBER 30, 2025   

WARM UP

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

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STRENGTH: Strict Press   
Build to 5 rep. for use in a series

METABOLIC CONDITIONING:

2 rounds for time of:
50 alternating dumbbell snatches (50/35)
40 dumbbell lunges
30 lateral burpees over the dumbbell

COOL DOWN

2-3 walk or easy bike

1:00 puppy dog stretch
1:00 scorpion or standing chest stretch each side

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‍WEDNESDAY MASH UP    AUGUST 1, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
200m jog
10 down dog to seal
10 air squats
10 PVC pass throughs
10 PVC good mornings
10 arch/hollow swings
10 barbell deadlifts
10 barbell power snatches

Warm up power snatches, then deadlifts

METABOLIC CONDITIONING :‍

AMRAP 8 minutes of:
30 deadlifts 185/135
20 burpees over the bar
10 bar muscle-ups/C2B pull ups/jumping C2B

AMRAP 8 minutes of:
400m run
10 toes to bar
10 double dumbbell front squats (50/35)(35/20)

AMRAP 8 minutes of:
250m row
8 power snatch 115/80

*Rest 4:00 between workouts

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‍TEAM THURSDAY   AUGUST 2, 2025

Warm Up

2:00 bike/row/run/ski
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2 Rounds for quality
4 Inch worms with seal and down dog
8 goblet squats
8 alligator rolls (hollow to arch on floor)
8 hips down pull ups
8 scap pull ups

SKILL : Rings

5:00 EMOM: Perform 40% of your max ring dip reps every minute, rest remainder of minute
**If you completed more than 10 reps using a band, use a smaller band or no band today, aiming for 2-3 reps per minute.
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‍TEAM METABOLIC CONDITIONING :

AMRAP 20:00 with a partner:
‍50 double-unders/:45 double-unders/50 single-unders
1 devils press (50/35)
2 devils presses
3 devils presses
2 devils presses
1 devils presses

Both partners perform 50 double-unders at the same time.
Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on.
After going back down the ladder, partners perform 50 double-unders.

COOL DOWN

2-3 walk!

2:00 foam roll back/shoulders

1:00 calf stretch each leg

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FRIDAY     AUGUST 3, 2025

WARM UP

2:00 bike/row/ski/run

2 Rounds
5/5 World's greatest stretches
8 air squats
8 hand release push ups
8 deadbugs
8 barbell strict press

STRENGTH: DB Bench Press 4 - 4 - 4 - 4 - 4 - 4 building (Sept.19)
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METABOLIC CONDITIONING : Service Cup Workout 1‍

21-15-9-9 reps for time of:

Thrusters (95/65)
Lateral burpees over the bar

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SATURDAY   AUGUST 4, 2025

OPEN GYM

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