September Theme: Power & Athleticism

Monday, September 21, 2026 – Conditioning

20-Minute Ascending Ladder

2-4-6-8-10…

  • Dumbbell Snatches (total)
  • Box Jump Overs
  • Push-Ups
  • Kettlebell Swings

After each round:

  • 40′ Farmer Carry

Continue climbing for 20 minutes.

Optional Core Finisher (5 Minutes)

2 Rounds

  • 10 Landmine Rotations (each side)
  • 10 Ab W’s
  • 20-second Hollow Body Hold

Tuesday, September 22, 2026 – Lower Body Power

Power

Hang Clean

  • 4 Sets × 3–5 Reps

Strength

Barbell Back Squat

  • 4 Sets × 5–8 Reps

Accessory

Kettlebell Bulgarian Split Squat

  • 3 Sets × 8 each leg

B-Stance Romanian Deadlift

  • 3 Sets × 8 each leg

Standing Band Leg Curl

  • 3 Sets × 12 Reps

🔥 Cardio Cash-Out (7 Minutes)

AMRAP

  • 8 Jump Lunges (each leg)
  • 8 Box Jumps
  • 20m Overhead Carry

Optional Core Finisher (5 Minutes)

AMRAP

  • 10 Side Bridge Hip Touch (each side)
  • 10 Cyclone Twists
  • 20-second Hollow Rock Hold

Wednesday, September 23, 2026 – Conditioning

20-Minute Chipper

Complete:

  • 20 Dumbbell Clean & Press
  • 20 Curtsy Lunges (10 each leg)
  • 20 Ring Rows
  • 20 Box Step-Ups
  • 20 Push-Ups
  • 20m Suitcase Carry

With remaining time:

AMRAP

  • 8 Broad Jumps
  • 8 Goblet Squats
  • 100m Run

Optional Core Finisher (5 Minutes)

30 Seconds Work / 15 Seconds Rest

  • Starfish Crunch (Right)
  • Starfish Crunch (Left)
  • Black Window Crossovers
  • Crunch Hold

Repeat for 2 rounds.

Thursday, September 24, 2026 – Upper Body Power

Power

Push Jerk

  • 4 Sets × 3–5 Reps

Strength

Weighted Pull-Ups (or Pull-Ups/Assisted Pull-Ups)

  • 4 Sets × 5–8 Reps

Incline Dumbbell Bench Press

  • 4 Sets × 6–10 Reps

Accessory

Face Pull with Band

  • 3 Sets × 10–12 Reps

Bodyweight Tricep Dips

  • 3 Sets × 10–15 Reps

🔥 Cardio Cash-Out (8 Minutes)

EMOM

Odd Minutes

  • 10 Dumbbell Thrusters

Even Minutes

  • 20m Front Rack Carry
  • 6 Burpees

Optional Core Finisher (5 Minutes)

2 Rounds

  • 10 Side Bridge Banded Rows
  • 10 Recliner Knee-to-Elbow Tucks
  • 20-second Side Plank (each side)

Friday, September 25, 2026 – Conditioning

20-Minute Interval Builder

5 Rounds

3 Minutes Work / 1 Minute Recovery

Complete as many rounds as possible:

  • 10 Kettlebell High Pulls
  • 10 Renegade Rows (5 each side)
  • 8 Reverse Nordic Curls
  • 200m Row

Record rounds completed each interval.

Optional Core Finisher (5 Minutes)

For Time

  • 20 Core Death March
  • 20 Heavens Press
  • 20 Shin Scrapers
  • 20 Figure 8’s
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