WEEK OF 9.15.25
Alright, it’s time to establish new 1RMs this week! Make sure to record your accomplished 1RM in each lift to use towards percentages for the next cycle of Wendler.
My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today.
If you ever have any questions about programming and our intentions, please reach out.
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See you all at the gym💪🏻
MONDAY 9.15.25 “MUSCLE MANIA”
STRENGTH:
Back Squat
Establish a 1RM
METCON:
3 Rounds of:
8 Ring Muscle Ups (sub- 18 Pull Ups)
13 Burpee Bar Touch
21 Back Squats…115/75
34/27cal Row
2min Rest
For Time
(25min Time Cap)
TUESDAY 9.16.25 “GAMMA WAVE”
STRENGTH:
Bench Press
Establish a 1RM
METCON:
Every 4min for 20min:
15 Burpee Box Jumps…24/20”
30/24cal Row
For Slowest Round
WEDNESDAY 9.17.25 “CLEAN FREAK”
OLYMPIC:
Warm up to then take 7min to establish a heavy TnG Power Clean
METCON:
1000m Row
22 Power Cleans…155/105
44/35cal Ski
88 Wall Balls…20/14…10
44/35cal Ski
22 Power Cleans…155/105
1000m Row
For Time
(26min Time Cap)
THURSDAY 9.18.25 “4 RUNNER”
CORE VALUES:
50…40…30…20…10 of:
Sit Ups
Grasshoppers
METCON:
4 Rounds of:
(10) 30m Shuttle Touches
20 HSPU…floor
20 S Arm DB Hang Squat Clean…50/35
20 S Arm DB Snatch…50/35
For Time
(22min Time Cap)
FRIDAY 9.19.25 “MIND ERASER”
STRENGTH:
Deadlift
Establish a 1RM
METCON:
4 Rounds of:
15/10cal Bike
15 Chest to Bar Pull Ups
3min Rest then:
4 Rounds of:
15/10cal Ski
15 KB Swings…70/53
For Time
(16min Time Cap)
SATURDAY 9.20.25 “SNATCH N RUN”
STRENGTH:
Work up to a heavy 1 rep Snatch
METCON:
400m Run
15 Snatches…135/95
1min Rest
400m Run
12 Snatches…165/115
1min Rest
400m Run
9 Snatches…185/125
1min Rest
400m Run
6 Snatches…205/145
For Time
SUNDAY 9.21.25 “ROX STAR”
10 Rounds of:
10 Wall Balls
10m Burpee Broad jump
10m Sandbag Lunge
200m Run
Then:
10 Rounds of:
10cal Ski
10m Farmers Carry
200m Run
For Time
(42min Time Cap)