Monday September 12

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 kettlebell swings + :20­:30 passive hang from bar]

+

A. Split jerk clusters, 3x1.1.1, :10 between singles, 2:00 rest between sets

+

For 15:00

1st: 1­2 rope climbs or 5 pull ups/ring rows

2nd: 10 box jump overs

3rd: 5­7 touch and go deadlifts, moderate, you pick the weight

+

2 rounds not for time:

10 hollow to superman rolls

20m/side 1­arm dumbbell overhead carry

Tuesday September 13

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 wall balls + :60 kipping practice]

+

A. Back squat, 5­5­4­4 @22x1 tempo; 2:00 rest

B. Strict pull ups, negatives, or ring rows, 3x6­8 @20x1 tempo; :60 rest

+

AMRAP in 10:00

6 thrusters, heavy, don’t go above 95/135

12 burpees

30 double unders (scaled­ 15 double unders) or 70 single unders

Wednesday September 14

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [20m bear crawl + 10 PVC good mornings]

+

A. Power clean, 14x1 @60­70% of 1RM power clean, begin a set every :30

B. Halting snatch grip deadlift (pause just off ground, just below knee, just above knee, all the

way up, then same thing on the way back down) 3­3­3 beginning at 1RM snatch and adding, :90

rest

+

For time:

30 toes to bar

400m run

30 power cleans, 65/95

+

Not for time:

Accumulate :60/side plank

Thursday September 15

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + :20­:30 handstand or tripod hold]

+

For 10:00

Evens: 1 hang squat snatch + 1 overhead squat

Odds: 1­3 muscle ups, muscle ups transitions, or 5­7 ring dips

+

For 10:00

Evens: 10 alternating pistol squats or light dumbbell lunges

Odds: :30 double unders or single unders

+

For 10:00

Evens: 12 hand­release push ups

Odds: :30 row or airdyne @high effort 

Friday September 16

A. Max out Friday

Bench Press

Week 2

Work to your best set of 3 reps without failing any attempts.  

Take the weight used and plug it into the formula above to find your T1RM

Take that number and multiply it by .70 and do a max effort set with it.

Back Squat

Week 2

Work to your best set of 3 reps without failing any attempts.  

Take the weight used and plug it into the formula above to find your T1RM

Take that number and multiply it by .70 and do a max effort set with it.

Dead Lift

Week 2

Work to your best set of 3 reps without failing any attempts.  

Take the weight used and plug it into the formula above to find your T1RM

Take that number and multiply it by .70 and do 5 sets of 5 Reps with it.

+

+

For time with a partner, one person working at a time:

400m run w/wall ball

60 wall balls, 20 to 10/14 to 9’

50 sit ups

40 kettlebell swings

30 burpees

400m run w/wall ball

Saturday September 17

10:00 warm up

row/run/bike @easy pace

Mobility­ coach led

2 rounds [5 strict pull ups + 10 dumbbell squats]

+

A. Front rack alternating lunges, 3x15 meters, 2:00 rest

B. Pendlay row, 3x8­10, 2:00 rest

+

4 sets for reps:

:60 pull ups

:60 dumbbell reverse flys

:60 wall walks

:60 goblet squats