September 7th - 12th, 2026

MONDAY    SEPTEMBER 7, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
100m jog
25' Walking Samson stretch
25' Hamstring sweeps
8 light Russian KB swings
:15 calf stretch each side

STRENGTH:  Back rack - Barbell Split Squats.  In 4 sets build to a 10 rep max on each leg. 10-8-6-4 rep. series (squat cycle)
*If one side is weaker than the other, complete one addition set on the weaker side with heavy but doable weight.

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‍METABOLIC CONDITIONING:

For time:‍

800-m run/600-m
42 Russian KB swings (70/53) (53/35)
21 KB goblet squats (70/53) (53/35)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run/600-m

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

1:00 couch stretch each side

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‍TUESDAY   SEPTEMBER 8, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
8 bootstrappers
8 alternating scorpion (4 each side)
8 hips down push ups
8 deadbugs
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STRENGTH:  DB Bench Press
Establish a new 8 Reps for a 8 - 6 - 4 - 2 rep. series

METABOLIC CONDITIONING:

15-12-9 reps for load and time of:
‍Hang power cleans
Bar-facing burpees

Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.

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

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‍WEDNESDAY MASH UP   SEPTEMBER 9, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
10 air squats
10 banded good mornings
10 banded presses
10 down dog handstand walks
10 hollow body rocks
10 barbell thrusters
10 barbell deadlifts
5 strict hanging knee raises
2 Pull to stand (start and end on floor)

Warm up thruster and deadlift
Wall walk and rope climb

‍METABOLIC CONDITIONING :

AMRAP 6 min.
10 Thrusters, 75/55
1 Rope Climb, 15 ft. or 3 pull to stand

AMRAP 6 minutes:
20 Deadlifts 135/95
2 Wall walks/Half Wall Walk/4 Inch worm + push up

AMRAP 6 minutes of:
10 Devil's press (50/35)(35/20)
20 V-ups/tuck ups

*Rest 3 minutes between workouts

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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 10, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
1:00 single under jumps/1:00 double under jumps
8 cat cows
8 PVC passthroughs
8 box dips
8 arch/hollow swings

‍SKILL: Ring Dips!

‍Test: Max effort strict ring dips/ring dips with a light band/Matador/Box dips
**For rep to count, arm pits must touch the rings at the bottom, arms must be fully locked out, rings tight to body at the top.
**Record the version you did and how many reps!
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TEAM METABOLIC CONDITIONING:

AMRAP 21 with a partner:
20-cal bike
40 toes-to-bars
60 double-unders/120 single unders

Share the work as desired.– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges, partition anyway.

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FRIDAY   SEPTEMBER 11, 2026

WARM UP

2 Rounds
8 air squats
8 PVC passthroughs
8 PVC good mornings
8 PVC snatch grip behind the neck presses
8 PVC overhead squats

Coach led - Squat Snatch Warm up
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STRENGTH:  Squat Snatch  3 rep. with good re-set each rep.  8/10 RPE. (Aug 25th)

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‍METABOLIC CONDITIONING:
Pair up!
8x 250/200m Row - max effort - rest the time it takes your partner to work

Should roughly be 1:00 work/1:00 rest!
Goal is 1:00 or less efforts, maintain pace across intervals
Score is the slowest effort!

Cool Down

2-3 bike/walk
1:00 seal stretch

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SATURDAY SEPTEMBER 12, 2026

OPEN GYM  0800 - 1000

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