wednesday, september 30, 2026

Wednesday 

9/30/2026

“Helen-ish”

3 rounds for time

Run 400m

21 alternating DB snatches @ 50#/35#

12 pull-ups

B. 3-4 sets 

     B1. Max strict dips in 45 seconds 

   B2. 8-12 GHD back extensions 

   B3. Side plank 30s/side

essentials 9-30-26 

A. EMOM x9 min 

Min 1: Goblet wall sit :30

Min 2: 14-16 Birddogs 

min 3: Kettlebell farmers hold x :30 HEAVY 

B. Every 75 seconds x12 sets 

Set 1: Max jump rope in :20 + 4-5 Power cleans 

Set 2: Slam ball bear crawl 50ft 

set 3: Echo Bike 10/8 cals 

+

Extra credit: 3 sets 

20 banded face pulls 

12-15 DB hammer curls 

Plank on elbows :30