Week of August 31st, 2026

Monday, August 31st- Squat/Single Leg

A. Back Squat

*compare to 8/21/26

B1. Suitcase BSS

5x5/leg

B2. Copenhagen Plank

5x20 sec/side

Tuesday, September 1st

6am-12pm: Open Gym

12pm: PUMP

A1. Alternating DB Bench Press

3x16 (8/arm)

A2. Chest Flies

3x12

A3. Hand Release Push-ups 

3x12

B1. Pendlay Row

3x8

B2. Pull-ups

3x8

B3. Ring Row

3x8

C1. Iso Curls

3x16 (8/arm)

C2. Iso Kickbacks

3x16

C3. Farmer’s Hold

3x1 min

Wednesday, September 2nd- Overhead

A. Push Jerk

7x2

*compare to 8/24/26

B. 5 RFT:

9 LA kb swings

7 LA kb squats

5 LA kb push press

9 RA kb swings

7 RA kb squats

5 RA kb push press

Thursday, September 3rd

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, September 4th- Hinge

A. Clean

10 min EMOM:

3 reps

B. 3 RFT:

500/400m row

12 burpees over erg

Saturday, September 5th

9am- Partner Cardio

10am- Mobility/Stability