Weekly Training Plan | September 14-20, 2026
Monday, September 14, 2026
Run + Bench Press
From 0:00-10:00:
1,600-m run for time
10:00-20:00:
Build to a 5-rep-max bench press
Your score will be the weight of your heaviest bench press set. Put the time it took you to complete the run in the notes.
Tuesday, September 15, 2026
Service Cup 2026 - 2
8min AMRAP:
Barbell back rack lunges (50 ft) (80/115 lb)
25 pull-ups
Barbell front rack lunges (50 ft)
25 chest-to-bar pull-ups
Barbell overhead lunges (50 ft)
Max bar muscle-ups
Wednesday, September 16, 2026
Service Cup 2026 - 3
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks (95/135 lb)
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Your score will be the weight of your heaviest C+J
Thursday, September 17, 2026
Sit Ups & Row
10 min AMRAP:
30 AbMat sit-ups
10/15-cal row
Friday, September 18, 2026
Service Cup 2026 - 1
For time:
50 wall-ball shots (14/20 lb) (10 ft)
50 box jump-overs (20/24 in)
50 wall-ball shots
50 med-ball box step-overs (20/24 in)
50 wall-ball shots
50 lateral burpee box jump-overs (20/24 in)
– 25:00 time cap.
Saturday, September 19, 2026
Team WOD
Sunday, September 20, 2026
Max Cal Partner WOD
20 min AMRAP with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
