| Monday | Power Clean progressions into a posterior‑chain chipper (“Enter Sandman”) |
| Tuesday | Heavy Push Press builds into “Eye of the Tiger” upper-body modifier AMRAP |
| Wednesday | Sustainable strength + “Schism” EMOM—TTBS, lunges, bike, and double unders |
| Thursday | Re-test: “Breakage”—Run + Max Row intervals (2022 throwback) |
| Friday | Deadlift strength + wall walk/HSPU combo (“Bodies”) |
| Saturday | Partner triplet in “Welcome to the Jungle”—wall balls, pull-ups, and carries |
| Sunday | Volume EMOM (“Stronger”)—machines, GHD work, V-Ups for aerobic durability |
PVN/CFC PROGRAMMING HIGHLIGHT September 22nd–28th (Hercules Week 7)
We’re wrapping up the Hercules cycle with a strong week before next week’s deload and our test phase (October 6–12). Here’s what’s on deck:
September 20, 2025
