Week of September 22nd, 2025

Monday, September 22nd- Overhead

A1. Dual DB Seated Press

3x12

A2. Seated Lateral Raise

3x12

A3. Seated Rear Delt Flies

3x12

B. 5 RFT:

5 pull-ups

10 dual db push press

15 American kb swings

Tuesday, September 23rd

6am-12pm: Open Gym

12pm: PUMP

A1. Alternating DB Bench Press

3x16 (8/arm)

A2. Supinated Grip Row

3x8

A3. Single Leg V-ups

3x20 (10/side)

B1. Chest Flies

3x12

B2. Ring Row

3x8

B3. Russian Twist

3x20 (10/side)

C1. Seated Curl

3x8

C2. Seated Hammer Curl

3x8

C3. Seated Overhead Tricep Extension

3x12

D. Pinch Grip Plate Hold

*2 min in as few sets as possible

Wednesday, September 24th- Hinge/Single Leg

A1. Muscle Clean

3x3

A2. Elevator Pull-up

3x3

B1. Clean

3x5

B2. Pull-up

3x5

C1. Barbell Single Leg RDL

3x8/leg

C2. SL Wall Sit

3x30 sec/side

Thursday, September 25

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, September 26th- Endurance

For Time:

40-30-20-10

Wall Balls

Reverse Lunges (each leg)

NP burpees

Saturday, September 27th

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. Snatch 3 Position Finish

10x (1+1+1)

10am- Mobility/Stability