Week of Monday, September 1st, 2025

Week of Monday, September 1st, 2025 

Monday, 9/1/25

Warmup: 

a. 3 rounds

20 alternating groiners

15 band pull aparts

10 push-ups

10 pvc overhead squats 3:2:1 (3 sec down, 2 sec hold at bottom, 1 sec up)

A1) Power Snatches - Work to a comfortable

1 power snatch + 1 hang power snatch

A2) Ring dip holds and eccentrics

B) “Ryan Job”  - 3 rounds for time

21 Snatches (75/55)

15 Burpees

9 Ring Dips

Tuesday 9/2/25

Warmup : 

3 rounds:

10 good mornings

10 front squats

10 strict presses

100 single unders

A) 30 min EMOM - 5 rounds (40 sec work / 20 seconds rest)

Min 1 : Single arm push press left  (50/35)

Min 2 : Lateral hops over the bar

Min 3 : Single arm push press right (50/35)

Min 4 : Box Jumps

Min 5 : Empty bar thrusters

Min 6 : Rest

Wednesday 9/3/25

Warm-up: 3 rounds

10 kettlebell romanian deadlifts

15 russian kettlebell swings

1 minute plank

A1) Hex bar deadlift

6 x 2, increasing

A2) Handstand push-up negatives or handstand walk max distance

5 x 2

B) For time:

30 American kettlebell swings (24 / 16)

800 m run

30 American kettlebell swings (24 / 16)

Thursday 9/4/25 

Warmup : 3 rounds

10 yoga push-ups 

15 ring rows

200 m row

A) Strict press - 5 x 4, increasing

B) 2k row for time

C) 100 sit-ups for time

Friday 9/5/25

Core and kettlebell class

Saturday 9/6/25

Warm-up : 

a. 2 rounds

200 m jog

10 hand release push-ups

20 squats

30 bicycle crunches

A) Partner WOD : Complete a 3 rounds each of :

Partner A : 800 m run

Partner B : 2 rounds of

15 push-ups

15 wall balls

15 med ball situps

Switch when both partners finish