Week of October 12th, 2026

Monday, October 12th- Overhead

A. Push Press + Push Jerk

5x (2+2)

B. 30 on, 30 off, 5x (15 min)

1. Battle ropes

2. Plate G2O

3. Double unders

Tuesday, October 13th

6am-12pm: Open Gym

12pm: PUMP

A. Bench Press

10 min EMOM:

2 reps

*compare to 9/29/26

B1. Chest Flys

3x12

B2. Tempo SA rows

3x8/arm @31x2

C1. Seated curls

3x8

C2. Seated hammer curls

3x8

C3. Seated overhead tricep extension

3x12

D. Farmer’s Hold

*accumulate 2 min in as few sets as possible

Wednesday, October 14th- Hinge/Single Leg

A. Muscle Clean + Front Squat

5x (1+1)

B. Clean Pull + Clean

5x (2+1)

C. Suitcase BSS

5x5/leg

Thursday, October 15th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, October 16th- Endurance

30 min AMRAP:

500/400m row

20 suitcase step-ups

15 dual db squats

10 push-ups

Saturday, October 17th

9am- Partner Cardio

100 double unders

50 sit-ups

50 Russian kb swings

30 dual db push press

*partition as desired

10am- Mobility/Stability