Week of October 5th, 2026

Monday, October 5th- Hinge/Single Leg

A. Muscle Clean + Front Squat

5x (1+1)

B. Clean (3 sec pause in landing)

5x3

C. Back Rack Reverse Lunges

5x5/leg

*8/21/26

Tuesday, October 6th

6am-12pm: Open Gym

12pm: PUMP

A1. Dual db tall kneeling press

3x12

A2. Seated lateral raise

3x12

A3. Seated rear delt flys

3x12

B1. Chin-ups

3x8

B2. Banded push-ups

3x12

B3. Plate Russian twists

3x16 (8/side)

C. 21-15-9

Barbell curls

Barbell skull crushers

DB weighted sit-ups

D. BB forearm twisters

3 each direction

Wednesday, October 7th- Endurance

A. 21-15-9

Burpees

Box jumps

B. 21-15-9

Row (cals)

Dual db push press

C. 21-15-9

Plate G2O

Ring rows

Thursday, October 8th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, October 9th- Squat/Rowing

A. Back Squat

*compare to 9/30/26

B. 7 min AMRAP:

1-2-3…

Wall balls

Russian kb swings

Saturday, October 10th

9am- Partner Cardio

30 min:

1 mile run together

In remaining time, AMRAP:

5 pull-ups

6 Devil’s press (3/arm, alternating)

10 suitcase reverse lunges (5/leg, alternating)

*alternate rounds

10am- Mobility/Stability