Week of October 13th, 2025

Monday, October 13th- Hinge/Single Leg

A. Muscle Clean + Front Squat

5x (1+1)

B1. Clean Pull + Clean

5x (2+1)

B2. Tempo Pull-ups

5x3 @51x2

C. For Time:

100 Jumping lunges

Tuesday, October 14th

6am-12pm: Open Gym

12pm: PUMP

A.10 min EMOM:

5 strict press

B1. Chest Flies

3x12

B2. Ring Rows

3x12

C1. Seated Arnold Press

3x10

C2. Seated Overhead Tricep Extension

3x12

D. Tabata:

Barbell Curls

*rest is static hold

E. Pinch Grip Plate Hold

*accumulate 2 min in as few sets as possible

Wednesday, October 15th- Endurance

A. Tabata:

Burpees

B. Tabata:

Double unders

C. Tabata:

Russian kb swings

D. Tabata:

Plate OH Sit-ups

E. Tabata:

Suitcase step-ups

F. Tabata:

Dual db push press

Thursday, October 16th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, October 17th- Back Squat Cycle Day 31

A. Back Squat

*compare to 10/8/25

B. 3x With a partner:

P1- 15/12 cal row

P2- AMRAP wall balls

Saturday, October 18th

9am- Olympic Lifting

10am- Mobility/Stability