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Oct 24th is the annual Halloween Party at the Hull house. Costumes are not required, but are recommended. Catering by Qdoba, but feel free to bring a side dish. I have heard rumors of Conor's Swamp Water that was a huge hit last year! Pool, Darts and bonfire! There will be Angry Hank's on tap, the flavor will depend on what is in season.

Oct 31st is the annual Walk of Fear and bonfire at Mike Adam's. Always a good time with cooler pick up so you don't have to drag them through the woods. Also get your corn hole game on point.

Nov 8th is the Annual Patriot Run to support Veteran's Funerals at Montain View Cemetery. Sign up here!

Maybe this year we will get Brandon S. in the picture.

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Alternative Athletics: Pulling Focus

9/28/2026

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WARM-UP

3 Rounds:
10 Banded pull aparts,
10 Scap Push-ups,
5 Strict Pull-ups,
10 Ring Rows (feet elevated)
GHD Hamstring Curl warm-up: 2×10 slow and controlled

STRENGTH

Halting Snatch Deadlift (pause at knee, 2 sec) — 4×4 @ 82% snatch DL 1RM

WOD

5 Rounds For Time
8 Hang Power Cleans (135/95 lb) [Prilepin: 70–75% 1RM]
12 Kipping Pull-ups
15 GHD Hamstring Curls (controlled)
200m Run

Oly

Snatch High Pull + Snatch No Jump - 60% x (1+2) x 4 sets
Flat-Footed Snatch Pull - 80% x 2 x 3 sets
Overhead Squat - 70% x 2, 75% x 1 x 3 sets
Snatch Push Presses - 10% less than last week - x 3 x 3 sets

3 Sets
A1. Press in Snatch x 8
A2. Single-Arm DB Chainsaw Rows x 12-15

3 Sets
B1. DB Z Press x 12 -15
B2. V Ups x max

COOL-DOWN

Lat Stretch— 2 min each side
Banded Hamstring stretch — 2 min each side
child’s pose stretch — 2 min

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Weekly Update 9/27/26 - 10/3/26

9/27/2026

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Sunday, September 27
METCON
STRENGTH

Turkish Get-up — 6 min total practice: 3 reps each arm with working weight

WOD

AMRAP 20 min
6 Man Makers (35/25 lb DBs)
12 KB Goblet Squats to Press (53/35 lb)
200m Row
10 Alternating Plank Lateral Jumps

Monday, September 28
PULLING
STRENGTH

Halting Snatch Deadlift (pause at knee, 2 sec) — 4×4 @ 82% snatch DL 1RM

WOD

5 Rounds For Time (Cap: 20 min)
8 Hang Power Cleans (135/95 lb) [Prilepin: 70–75% 1RM]
12 Kipping Pull-ups
15 GHD Hamstring Curls (controlled)
200m Run

Tuesday, September 29
PUSHING / PRESSING
Test

"Pham" — For Time
3 rounds for time:
15 Handstand Pushup
21 Clean & Jerk (135/95 lb) [70% 1RM]
15 Ring Dips
Scale HSPU: Pike Push-up | Scale Ring Dips: Banded | Scale C&J: 95/65 lb

or

Test “Adrian”
Seven rounds for time of:
3 Forward Rolls
5 Wall Climbs
7 Toes to Bar
9 Box Jumps, 30” / 24” box
Compare to 9/5/25

Wednesday, September 30
LEGS / SQUAT
STRENGTH

Back Squat Cluster Sets — 5×(2+2+2) with 10-sec intra-set pause @ 82% 1RM
GHD Sit-ups — 4×20 (accessory, after strength)

WOD

4 Rounds For Time
Sled Drag 150ft backward (moderate weight)
12 KB Overhead Lunges (53/35 lb, alternating)
10 Seated Box Jumps (24/20")
15 GHD Hip Extensions

Thursday, October 1
METCON
WOD

AMRAP 22 min
400m Run
20 AbMat Sit-ups
15 Burpee Over Dumbbell
10 DB devils presses (50/35 lb)

Friday, October 2
PULLING
STRENGTH

Bent-Over Barbell Row — 5 sets × 3 reps @ 83% 1RM

WOD

4 Rounds For Time
10 Deadlifts (275/185 lb) [80–85% 1RM]
12 Russian Twist
8 Weighted Pull-ups (35/20 lb vest or plate)
300m Row

Saturday, October 3
PUSHING / PRESSING
STRENGTH

Bench Press — 4×4 @ 82% 1RM

WOD

5 Rounds For Time
12 Pushups
10 Push Press (95/65 lb)
8 Ring Dips
Prowler Push 50m (heavy)

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Alternative Athletics: Metabolic Conditioning

9/27/2026

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WARM-UP

3 Rounds:
10 Mountain climbers,
10 Ski Jumper,
5 Inchworms,
10 Hip Circles

Rotational: Partner Rotational Med Ball Toss — 4×12 each direction

STRENGTH

Turkish Get-up — 6 min total practice: 3 reps each arm with working weight

WOD

AMRAP 20 min
6 Man Makers (35/25 lb DBs)
12 KB Goblet Squats to Press (53/35 lb)
200m Row
10 Alternating Plank Lateral Jumps

Oly

Tall Snatch - Bar only - 3 x 3 sets
Block Snatch (knee) - 70% x 2 x 4 sets
Floating Halting Snatch DL on Riser (upper thigh/2 sec) - 85% x 2 x 3 sets
Pause Back Squat - 70% x 2 x 3 sets

3 sets:
A1. Weighted plank x 20-30 sec
A2. Weighted banded glute bridge x 10
A3. Banded step-up x 10/leg

Walk The Line - Week 3 of 12

COOL-DOWN

child’s pose stretch — 2 min
Supine spinal twist — 2 min each side
Hip Flexor Stretch — 2 min each side

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Alternative Athletics: Leg Day

9/26/2026

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WARM-UP

3 Rounds:
10 Leg Swing (each dir),
10 Banded Side Steps,
10 Walking Lunge,
5 Squat Jump
Agility Ladder — 3 passes each: Ladder Two in Two out – Linear,
Ladder Two in Two out - Lateral, Ladder Single Leg Hop

STRENGTH

Front Squat— 4×4 @ 72% Front Squat 1RM

WOD

AMRAP 24 min
10 Dumbbell front squat (2×53/35 lb)
12 Barbell Hip Thrusts (135/95 lb)
400m Run

Oly
Rest Day

COOL-DOWN

Hamstring Stretch — 2 min each side
Pigeon Pose — 2 min each side
Standing Quad Stretch — 2 min each side

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Alternative Athletics: Pressing

9/25/2026

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WARM-UP

3 Rounds:
10 Narrow Pushup
5 HSPU practice (wall),
10 90/90 shoulder rotation,
10 banded tricep press-downs

STRENGTH

Incline Barbell Press — 4 sets × 5 reps @ 75% bench 1RM
Prowler Push conditioning: 6×50m — heavy load, 90-sec rest

WOD

4 Rounds For Time
20 / 15 cal Assault Bike
10 Strict Ring Dips
8 Kipping HSPU
10 DB Push Jerk 25% max barbell Jerk in each hand

Oly

Squat Snatch - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 86% x 1, 86% x 1 x 4 sets
Squat Clean and Split Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 83% x (1+1), 86% x (1+1), 86% x (1+1) x 3 sets
Back Squat - 70% x 2, 75% x 2, 80% x 2, 85% x 2
Clean Rack Support (10 sec) - HS x 1

*increase sets in BOLD if feeling good

A1. Pause Jerk Dip (% of Jerk) - 90% 3, 95% x 3 x 2 sets
A2. Romanian deadlift - RPE 7 - x 5 x 3 sets

3 sets:
B1. Jack Knife complex x max
B2. Single Leg Glute Bridge weighted x 10/leg
B3. Pullups x max

COOL-DOWN

Doorway Pec Stretch — 2 min each side
Banded Tricep Stretch — 2 min each side
Thoracic Opener on Foam Roller — 2 min

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Alternative Athletics: Test

9/24/2026

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In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, who was killed in action in Nimroz Province, Afghanistan, July 8, 2009.

WARM-UP

3 Rounds:
10 Scap Pull up,
5 Strict Pull-ups,
10 Banded pull aparts,
10 Ring Rows
5 min Deadlift technique practice: 3×5 building to 60% — brace, flat back, bar close

WOD

Test
"Roy"
5 rounds for time:
15 Deadlift (225/155 lb) [Prilepin: 60–70% 1RM]
20 Box Jumps (24/20")
25 Pullups
Scale: 185/125 lb | Step-down box jumps | Banded pull-ups or Ring Rows

Oly
Rest Day

COOL-DOWN

Lat Stretch — 2 min each side
Hamstring Stretch — 2 min each side
barbell bicep mash — 2 min each side

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Alternative Athletics: Metabolic Conditioning

9/23/2026

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WARM-UP
4 passes: 2 each
Ladder Ali Shuffle,
Ladder Single Leg Hop

2 Rounds:
10 Jumping Jack
10 skier jacks,
5 Inchworms
15 Russian Twist with plate (25/15)

WOD

"Chipper" — For Time
50 Double-Unders
40 AbMat Sit-ups
30 Box Step-Overs (24/20") with Plate Overhead (25/15)
20 Burpees to 6" Target
10 Sandbag Squats (150/100 lb)
20 Burpees to 6" Target
30 Box Step-Overs
40 AbMat Sit-ups
50 Double-Unders

Oly

Hang Power Snatch (mid-thigh) (% of PS) - 60% x 2 x 2, 63% x 2 x 3 sets
Flat-Footed Clean Pull - 80% x 3, 85% x 3 x 2 sets
Pause Power Jerk + Split Jerk - 70% x (2+1), 75% x (2+1), 75% x (2+1) x 3 sets
Power Block Clean (Knee) + Push Press (% of PP) - 70% x (2+5), 73% x (2+5) x 2 sets
Pause Quarter BS Jump (% of BS) - 25% x 3 x 3 sets

*increase BOLD sets if feeling good

3 sets:
A1. Tall Muscle Snatch x 6
A2. Evil Wheel x max

3 sets:
B1. FLE DB curl x 15
B2. GHD Hamstring Curl x 15

COOL-DOWN

child’s pose stretch — 2 min
seated torso twist — 2 min each side
Hip Flexor Stretch — 2 min each side

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