September 8th - 13th, 2025

‍MONDAY    SEPTEMBER 8, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 air squats
8 single arm DB press at warm up weight (can increase each round)
8 glute bridges
8 kneeling wrist circles (4 each direction)

Then: 1:00 bottom of the squat hold

STRENGTH:   Single arm DB press. 3 sets x 4 reps at 80% of your 5Rm from Aug. 12th. If you did not do the original 5Rm, do it today!
If one arm was weaker than the other, do a 4th set of 4 reps on the weaker arm.

‍
METABOLIC CONDITIONING:
For time:
50 front squats @45-50% of your 1Rm or 55-60% of the 2-3Rm

Every time you drop the bar, complete 20 cals on the rower

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

1:00 couch stretch each leg
1:00 seal stretch

‍

‍TUESDAY    SEPTEMBER 9, 2025   

WARM UP

2 Rounds
4 Inch worms with seal and down dog
8 PVC passthroughs
8 PVC Kang squats
8 PVC snatch grip behind the neck presses
8 push ups
‍

STRENGTH: 3-position snatch (power or squat) 1 set = from hip-above knee-from the floor
5 sets building in weight keeping good form. Pick power or squat and stick with it for all sets. If doing power, work on catching at 90 degrees. (AUG. 26)
Last week of 4!

‍METABOLIC CONDITIONING :

Complete as many rounds and reps as possible in 10 minutes of:
20 single dumbbell alternating power snatch (50/35)
5 Wall walks/3 Wall walks/5 Half wall walks/5 Inch worms

‍Cool down
2-3 minutes walk/bike
1:00 puppy dog stretch
1:00 scorpion stretch each side

‍
‍
‍WEDNESDAY MASH UP     SEPTEMBER 10, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 run/bike/row
10 bootstrappers
10 banded passthroughs
10 banded presses
10 banded good mornings
10 box dips
10 barbell strict press
10 barbell push press

Warm up push jerk

METABOLIC CONDITIONING :‍

AMRAP 6 min of:

15 Heavy ball clean over alternating shoulders
400m Run
12 Heavy ball clean over alternating shoulders
400m Run
9 Heavy ball clean over alternating shoulders
400m Run

AMRAP 6 min. of:
15 Push Jerks, 135/95  95/65 *can take from the rig
300m Run
12 Push Jerks
300m Run
9 Push Jerks
300m Run

AMRAP 6 minutes of:
15 Ring Dips
200m Run
12 Ring Dips
200m Run
9 Ring Dips
200m Run

*Rest 4 minutes between workouts

*If it's raining sub run with row or bike depending on space!
400m run = 25 cal Echo bike or 800m C2 Bike or 500m row
300m run = 20 cal Echo bike or 600m C2 Bike or 400m row
200m run = 15 cal Echo bike or 400m C2 Bike or 300m row
‍

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

2:00 foam roll back and shoulders

‍

‍TEAM THURSDAY   SEPTEMBER 11 , 2025

Warm up:

2:00 bike/row/run/ski
‍

2 Rounds for quality
1:00 single under jumps/2nd round 1:00 double unders
8 cat cows
8 single arm DB high pulls each arm
8 Samson stretches
8 hips down push ups

Then: :30 calf stretch each side

Skills: Double under Skill Work
If you completed the Test on 8/28
5:00 EMOM
:30 on/:30 off - count total reps for all 5:00 (do plate jumps if that is what you tested)

If you did NOT complete the Test do so today:

Two options
If proficient in double unders: 200 Double unders for time
If you are still working on consistency: 5:00 max effort double unders
*Do these even if can do 1-2 at a time. This will be great to record and see improvement when we re-test this down the road!

If no double unders: 100 plate jumps for time: this style https://www.youtube.com/watch?v=V6a3Z2LWi-8

Team Workout:

AMRAP 15:00
150 double-unders/300 single unders
50 hand release push-ups
15 power cleans (135/95)

One partner works at a time, split work as desired.
‍

Cool down

2:00 walk or bike
1:00 calf stretches each side
1:00 scorpion stretch each side
‍
‍

FRIDAY   SEPTEMBER 12, 2025

WARM UP

2 Rounds
8 bootstrappers
8 PVC passthroughs
8 single leg RDL each leg
8 scap only pull ups
8 glute bridges
‍
Then: 1:00 banded trap stretch

STRENGTH:  Deadlift   3 - 3 - 3 - 3 - 3 - 3 building (Aug.29)

‍

‍METABOLIC CONDITIONING:

5 rounds for time:
20 bar-facing burpees
10 deadlifts (185/125) no more than 60% of your 3Rm
5 strict pull-ups

CASH OUT

Tabata abs of choice!

SATURDAY   SEPTEMBER 13, 2025

OPEN GYM  0800 - 1000

‍