Week of Monday, September 15th 2025

Monday, 9/15/25

Warmup: 3 rounds

16 Cossack squats

10 scapular pull-ups

10 push-ups

20 second samson stretch each side

A1) Lateral step ups (eccentric focus) - 3 x 8 each side, increasing

• Pistol progression

• Hold weight on shoulder of leg on the box

A2) Pull-ups - Meet quota from last week.

• If you missed last week, do as many pull-ups as possible in 3 sets, this will serve as the baseline for your daily pull-up quota going forward

B) 10 min AMRAP

16 Alternating pistols from a low box or bench

12 ring rows

8 box jumps

Tuesday 9/16/25

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 : 15 Turkish sit-ups left  (24/16)

Min 4 : 15 Turkish sit-ups right (24/16)

Min 5 : 50 feet cross body carry left up / right down (12, 24 / 8,16)

Min 6 : 50 feet cross body carry right up / left down (12, 24 / 8,16)

Wednesday 9/17/25

Warmup : 3 rounds

10 yoga push-ups 

10 kipping swings

10 calorie row

A) Push press - 5 x 5, increasing

B) 3 rounds for time:

30/24 calorie row

15 Toes to bars

Thursday 9/18/25 

Warm-up: 

a. 2 rounds

15 bridges

15 single leg raises each side

15 clam shells each side

b. 3 rounds

10 pass throughs

10 good mornings

20 plank up downs

A) Romanian deadlifts

4 x 8, increasing

B) 8 min AMRAP

30 russian kettlebell swings

15 burpees

Friday 9/19/25

Core and kettlebell class

Saturday 9/20/25

Warm-up : 2 rounds

200 m jog

10 hand release push-ups

15 supermans

20 dead bugs

A) Partner WOD : Complete a 5 rounds together :

400 m run together

20 pull-ups

40 push-ups

60 slam ball slams