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

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)