September Theme: Power & Athleticism (Final Week)
Monday, September 28, 2026 – Conditioning
20-Minute AMRAP
- 8 Kettlebell Clean to Press
- 10 Lateral Skater Hops (5/side)
- 12 Dumbbell Step-Ups (6/leg)
- 20m Suitcase Carry (switch at 10m)
- 150m Run
Optional Core Finisher (5 Minutes)
2 Rounds
- 10 Pallof Press (each side)
- 10 Side Bridge Hip Touch (each side)
- 20-second Hollow Body Hold
Tuesday, September 29, 2026 – Lower Body Power
Power
Hang Clean
- 4 Sets × 3–5 Reps
Strength
Barbell Back Squat
- 4 Sets × 5–8 Reps
Accessory
Kettlebell Front Rack Reverse Lunge
- 3 Sets × 8 each leg
Kettlebell Single-Leg Deadlift
- 3 Sets × 8 each leg
Standing Band Leg Curl
- 3 Sets × 12 Reps
🔥 Cardio Cash-Out (6 Minutes)
EMOM
Odd Minutes
- 8 Box Jumps
Even Minutes
- 20m Farmer Carry
- 6 Jump Squats
Optional Core Finisher (5 Minutes)
AMRAP
- 10 Cyclone Twists
- 10 Ab W’s
- 20-second Crunch Hold
Wednesday, September 30, 2026 – Conditioning
20-Minute Chipper
Complete:
- 20 Renegade Rows (10/side)
- 20 Kettlebell Figure 8’s
- 20 Push-Ups
- 20 Curtsy Lunges (10/leg)
- 20 Box Step-Ups
- 200m Row
With remaining time:
AMRAP
- 8 Broad Jumps
- 8 Kettlebell High Pulls
- 20m Front Rack Carry
Optional Core Finisher (5 Minutes)
30 Seconds Work / 15 Seconds Rest
- Starfish Crunch (Right)
- Starfish Crunch (Left)
- Black Window Crossovers
- Upper Ab Circles
Repeat for 2 Rounds.
Thursday, October 1, 2026 – Upper Body Power
Power
Push Jerk
- 4 Sets × 3–5 Reps
Strength
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 (6 Minutes)
AMRAP
- 8 Dumbbell Snatches (4/arm)
- 10 Bounding Hops
- 20m Overhead Carry
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, October 2, 2026 – Conditioning
20-Minute Partner-Style Workout (Can Be Done Solo)
Complete as many rounds as possible:
- 200m Run
- 10 Dumbbell Clean & Press
- 12 Kettlebell Swings
- 30-second Dead Hang
- 20m Farmer Carry
Optional Core Finisher (5 Minutes)
For Time
- 20 Core Death March
- 20 Heavens Press
- 20 Shin Scrapers
- 20 Toe Touches