Week of September 8th, 2025

Monday, September 8th- Endurance

3 Rounds With A Partner:

Run a lap carrying MB (together)

30 slam balls

50 plate G2O

70 box jumps

*partition as desired

Tuesday, September 9th

6am-12pm: Open Gym

12pm: PUMP

A1. Dual DB Bench Press

4x10

A2. Pull-ups

4x8

B1. Concentration Curls

3x10/arm

B2. Single Arm Kickbacks

3x10/arm

B3. Strict T2B

3x10

C1. Curl Static Hold

3x30 sec

C2. Barbell Curls

3x30 sec

C3. DB Skull Crushers

3x12

D. Farmers Carry

3x1min on, 30 sec rest

Wednesday, September 10th- Back Squat Cycle Day 27

A. Back Squat

*compare to 8/29/25

B. Rowing Intervals

90 sec interval:

100m sprint

Thursday, September 11th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, September 12th- Overhead

A. Push Jerk

5x3

*compare to 8/4/25

B. 10 min kb snatch TEST

Saturday, September 13th

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. Snatch 3 Position Start (MT-BTK-Floor)

10x (1+1+1)

10am- Mobility/Stability