Weekly Training Plan | September 7-13, 2026

Monday, September 7, 2026

Push Press 5x5

Push Press
5-5-5-5-5

Lift every 3 mins

For total volume

Tuesday, September 8, 2026

Run and Kettlebell Descending Ladder

For time:

800-m run
42 Russian KB swings (53/70 lb)
21 KB goblet squats (53/70 lb)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run

Wednesday, September 9, 2026

Hang Power Cleans & Bar-facing Burpees

15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees

– Use the same load for all three sets.

– All hang power clean sets must be unbroken; start the set over if you drop the bar.

Score is both load and time. Record your time and put your load in the notes.

Thursday, September 10, 2026

10 x 200/250m Row

10 x 2:00 rounds:
200/250-m row

– Rest the remainder of each interval.

Score = Slowest Effort

Friday, September 11, 2026

Andi

100 Hang Power Snatches
100 Push Presses
100 SDHP
100 Front Squat

@45/65#

Saturday, September 12, 2026

Team WOD

Sunday, September 13, 2026

Bike, T2B & DUs

21 min AMRAP with a partner:
20-cal bike
40 toes-to-bars
60 double-unders

– Share the work as desired.

– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges.