Week of September 14th, 2026
Monday, September 14th- Overhead with Coach Nate
A. Push Jerk
10 min EMOM:
1 rep
*compare to 9/2/26
B. 30 on, 30 off, 5x (15 min)
Battle ropes
Pull-ups
Weighted push-ups
Tuesday, September 15th
THERE IS NO OPEN GYM TODAY
12pm- PUMP with Coach Nate
A1. Bench Press 5x3
*compare to 8/25/26
A2. Tempo Single Arm Row
5x8/arm @32x1
B1. Chest Flies
3x12
B2. Ring Rows
3x12
C1. Iso Curls
3x16 (8/arm)
C2. Iso Kickbacks
3x16 (8/arm)
C3. Farmer’s Walk
3x1 min
Wednesday, September 16th- Hinge with Coach Nate
A. Clean
10 min EMOM:
2 reps
B. With A Partner:
P1- Row for cals until P2 is finished with swings
P2- 100 Russian kb swings
*each partner rows once and does kb swings once
*score is time to complete and total cals rowed
Thursday, September 17th
STUDIO IS CLOSED TODAY
Friday, September 18th- Endurance with Coach Lucy
1 mile run
Then 5 RFT:
10 LA DB thrusters
10 RA DB thrusters
15 box jumps
20 sit-ups
Saturday, September 19th
PARTNER CARDIO WILL BE AT 10AM WITH COACH LUCY, THERE IS NO MOBILITY
30 min Partner AMRAP:
50 cal row
50 burpees
100 double unders
50 plate G2O
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