Week of September 15th, 2025

Monday, September 15th- Hinge/Single Leg

A1. Deadlift

5x5

*compare to 8/25/25

A2. Tempo Pull-ups

5x3 @51x2

B1. Suitcase BSS

3x8/leg

B2. Copenhagen Plank

3x25 sec/side

Tuesday, September 16th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

5x3

*compare to 9/2/25

A2. Tempo Single Arm Row

5x8/arm @31x2

B1. Alternating Seated DB Press

3x16 (8/arm)

B2. Chin-ups (weighted)

3x8

B3. Weighted Tuck-ups

3x12

C. 21-15-9

Seated Curls

DB Skull Crushers

D. BB Forearm Twisters

3 Each Direction

Wednesday, September 17th- Endurance

25 min:

1k row buy-in

Then AMRAP:

10 suitcase step-ups (5/leg)

10 hanging knee raises

10 kb cleans (alt arms, 5/arm)

10 burpees

Thursday, September 18th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, September 19th- Back Squat Cycle Day 28

A. Back Squat

*compare to 9/10/25

B. 30 on, 30 off, 7x

Wall Balls

Box Jumps

Saturday, September 20th

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Press

5x (1+1+1)

B. Pull + Clean + Jerk

5x (2+1+1)

C. C&J

5x (1+1)

10am- Mobility/Stability