Week of Monday, September 8th 2025

Week of Monday, September 8th 2025 

Monday, 9/8/25

Warmup: 

a. 3 rounds

16 Cossack squats

10 scapular pull-ups

10 push-ups

20 second samson stretch each side

A1) Bulgarian Split Squats - 4 x 8 each side, increasing

A2) Pull-ups - As many pull-ups as possible in 3 sets 

• This will serve as the baseline for your daily pull-up quota going forward

B) 8 min AMRAP

20 Front rack dumbbell lunges (35/25)

15 Toes to bars

Tuesday 9/9/25

Warmup : 

3 rounds:

12 kettlebell swings

6 single arm kb swings each side

2 turkish get-ups each side 

100 single unders

A) 30 min EMOM - 5 rounds

Min 1 : 10 kettlebell snatches left (16/12)

Min 2 : 10 kettlebell snatches right (16/12)

Min 3 : 2 Turkish get-ups left  (24/16)

Min 4 : 2 Turkish get-ups right (24/16)

Min 5 : 100 feet single arm farmer’s carry left (32/24)

Min 6 : 100 feet single arm farmer’s carry right (32/24)

Wednesday 9/10/25

Warmup : 3 rounds

10 yoga push-ups 

15 ring rows

20-30 sec handstand

A) Strict press - 6 x 3, increasing

B) 3 rounds for time:

30/24 calorie row

20 Wall balls

10 Burpee box jumps

Thursday 9/11/25 

Warm-up: 

a. 2 rounds

15 bridges

15 single leg raises each side

15 clam shells each side

b. 3 rounds

10 kettlebell romanian deadlifts

15 russian kettlebell swings

1 minute plank

A) Hex bar deadlift

3 x 15, at 60-65% of 2 rep weight from last week

B) For time alternating with a partner: 5 rounds

15 /10 calorie bike

Friday 9/5/25

Core and kettlebell class

Saturday 9/13/25

Warm-up : 

a. 2 rounds

200 m jog

10 hand release push-ups

15 supermans

20 dead bugs

A) Partner WOD : Complete a 5 rounds each of :

Partner A : 400 m run

Partner B completes:

30 russian kettlebell swings (24 / 16)

15 push-ups

Switch when both partners finish