Week of September 21st, 2026

Monday, September 21st- Squat/Single Leg

A. Back Squat

*compare to 9/11/26

B1. Back Rack Reverse Lunge

5x5/leg

B2. Goblet Cossack Sliders

5x5/leg

Tuesday, September 22nd

6am-12pm: Open Gym

12pm: PUMP

A1. Dual DB Bench Press

3x12

A2. Elevator Pull-ups

3x5

B1. Ring Dips or Push-ups

3x8

B2. Pendlay Row

3x8

C. 10-9-8…1

Seated Curls

DB Skull Crushers

D1. Pinch Grip Plate Hold

3x30 sec

D2. Ballistic Russian Twists

3x10/side

Wednesday, September 23rd- Overhead

A. Push Jerk

10 min EMOM:

1 rep

*compare to 9/14/26

B. 10 min AMRAP:

KB snatch

*switch arms as desired

Thursday, September 24th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, September 25th- Hinge

A. Clean

1RM TEST

B. 12 min AMRAP:

3 pull-ups

10 dual db squats

10 suitcase step-ups (5/leg)

Saturday, September 26th

9am- Partner Cardio

30 min Partner AMRAP:

100 double unders

80 American kb swings

60 cal row

40 burpees

20 pull-ups

*partition as desired

10am- Mobility/Stability