September 22nd - 27th, 2025

‍MONDAY    SEPTEMBER 22, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 cat cows
8 single arm DB press - increase the weight each set, warm up for your working weights
8 bootstrappers
8 hand release push ups

STRENGTH:   Single arm DB press. 3 sets x 5 reps at 90% up from your 5Rm from Aug. 25th. If you did not do the original 5Rm, work up to a nearly maximum weight today. If one arm was weaker than the other, do a 4th set of 5 reps on the weaker arm.

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METABOLIC CONDITIONING:
3 rounds for time of:
22/30-calorie row
10 deficit push-ups Hands on dumbbells & feet on plate - box - etc.

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

1:00 standing chest stretch
1:00 seal stretch

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‍TUESDAY    SEPTEMBER 23, 2025   

WARM UP

2 Rounds
1:00 single unders/2nd round double unders
5/5 World's greatest stretch
8 goblet squats
:15 each side PVC front rack stretch
8 PVC good mornings

Then: 1:00 kneeling wrist stretch
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STRENGTH:  Squat Clean 5 - 5 - 5 - 5 build to a heavy 5 rep that will start a new progression.

‍METABOLIC CONDITIONING :

50-40-30-20-10 reps for time of:
AbMat sit-ups
Double-unders*
Alternating lunge steps
Double-unders*

*Double reps for single unders

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‍Cool down
2-3 minutes walk/bike
1:00 couch stretch each leg
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‍WEDNESDAY MASH UP     SEPTEMBER 24, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
200m run
10 air squats
10 PVC passthroughs
10 hips down push ups
10 alternating barbell front rack stretches
10 Barbell front squats
10 Barbell strict presses
10 Double DB/KB deadlifts - warm up weights

Warm up HSPU variation

METABOLIC CONDITIONING :‍

AMRAP 7 min of:
12 Burpees
12/8 Calories, Air Bike

AMRAP 7 min of:
400m Run just once - then...
15 Thrusters, 45/35
15 Pull-ups

AMRAP 7 min of:
15 Double DB/KB Deadlift (50/35)
5 HSPU/ box HSPU /pike HSPU

*Rest 4 minutes between workouts

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Cool down:
2:00-3:00 easy bike or take a walk!
2:00 foam roll back and shoulders

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‍TEAM THURSDAY   SEPTEMBER 25 , 2025

Warm up:

2:00 bike/row/run/ski
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2 Rounds for quality
100 ft shuttle runs (down and back 2x)
4 Seal to down dogs
8 Box/Bench dips
8 Russian KBS - warm up weight
8 glute bridges

Skill: ‍ Ring Work!

Building strength to improve ring dips and working towards ring muscle ups.
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 Workout:

3 rounds for time with a partner:
‍60 Russian KB swings (53/70 lb)
800-m run– Split runs up as needed.

One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position.
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Cool down

2:00 walk or bike
10 cat cows
1:00 scorpion stretch each side
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FRIDAY   SEPTEMBER 26, 2025

WARM UP

2 Rounds
8 bootstrappers
8 banded pass throughs
8 banded good mornings
8 banded presses
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Then: 1:00 banded trap stretch

STRENGTH:  Deadlift   2 - 2 - 2 - 2 - 2 - 2 building (Sept.12)

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‍METABOLIC CONDITIONING:

For time:
15 deadlifts (105/75#)
15 push jerks

12 deadlifts (115/85#)
12 push jerks

9 deadlifts (135/95#)
9 push jerks

6 deadlifts (155/115#)
6 push jerks

3 deadlifts (175/125#)
3 push jerks

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– Use the same barbell for both movements.

*Figure out what your heaviest set could be, and then plan out the lower weights with 5-20# increment increases. Plates should be out so they can be quickly added.

SATURDAY   SEPTEMBER 27, 2025

OPEN GYM  0800 - 1000

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