Wk 1/4 – Oct. 12/2026
Session 1 – Open Gym
A. Front Squat, 7-6-5, 3 min – all increasing per set, good sets
B. Prep/Set-Up
C. 5 Rounds:
400m Run
20/30 cal Rowing
20 KBS
* Rounds 1,2,3 – Easy Effort / Light KB (20/35lbs]
* Round 4,5 – Harder Effort / Faster Pace / Heavier KB [35/53lbs]
* 30 min Time Cap*
D. Ring Dip / Strict Dips @ 40×0, 5 reps x 5 sets, rest as needed – follow tempo, band if needed
Tuesday – Open Gym
A. Depth Jump to High Box, 1 rep every 15 sec x 5 minutes
B1. Anti-Rotational Medball Toss, 10/side x 2 sets, 30 sec
B2. Single Leg Lateral Jump Over Low Hurdles, 10 jumps per leg x 2 sets, 15-45 sec b/t legs – set-up 5 hurdles, jump on one leg 10x then switch
C. Deadlift @ 11×1, work to a challenging set of 8 – good set!
D. 10 min AMRAP
2,000m Bike Erg
AMRAP in time remaining of:
10 Box Step-Over 20/24” Box
10 Shoulder to OH @ 65/95lbs
E. GHD Hip Extensions, 10 reps x 4 sets, 1-2 min
Wednesday
A. EMOM x 10 Minutes
1st – up to 10 Toes to Bar
2nd – up to 4 Wall Walks
(Into…)
EMOM x 10 Minutes
1st – 5 Strict Pronated Grip Pull-Ups – Band as needed
2nd – AMRAP unbroken Ring Push-Up – scale accordingly.
B. 10 Rounds For Time
3 Lateral Burpees Over Bench – https://www.youtube.com/watch?v=rl9k6H_CiKc
5 Box Jump Overs @ 20/24”
7 Wall Balls @ 14/20lbs to 9/10ft
C. 10 min Bike Erg / Echo Bike – Easy Effort
Thursday
A. 1 Squat Snatch, every 45 sec x 10 reps – moderate load
B. Every 1:30 min x 7 sets – fast / smooth
100m Run + 3 Deadlift + 2 Hang Power Clean + 1 Shoulder to OH – start @ Moderate + 0-5lbs per set
C. Goblet RNT Split Squat, 10 heavy reps per leg x 2 sets, 30-60 sec b/t legs
D. 5 sets:
10 DB RDL @ 20×0
– 10 sec Rest
12-14 Weighted Glute Bridge March – https://www.youtube.com/watch?v=UfPS2Ah51rY
– 2 min Rest –
Friday
A. 1 Squat Clean + 1 Split Jerk per min x 10 Minutes – Moderate Load, good positions!
B. 1 Bar Facing Burpee + 1 Squat Snatch every 30 sec x 5 Minutes – fast / smooth
C. EMOM x 10 Minutes
1st – 10 tough DB Bench Press
2nd – 10 tough Inverted Rows @ 20×0
(Into….)
For Time
100 Single Under Skipping
40 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
80 Single Under Skipping
30 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
60 Single Under Skipping
20 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
40 Single Under Skipping
10 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
20 Single Under Skipping
D. Strict Pronated Grip Pull-Ups @ 41×1, 5 reps x 5 sets, rest as needed – band as needed