Monday September 19

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 kettlebell swings + 10 PVC good mornings]

+

A. Split jerk, 8x1 adding weight every two sets, begin a set every :60

B. Lean away pull ups or negatives, 3x4­5, :60 rest

+

AMRAP in 8:00

6 dumbbell manmakers

8 pull ups

200m run

+

2 rounds not for time:

10­15 hip extensions

:15/side plank

Coach Kyle 

Coach Kyle 

Tuesday September 20

10:00 warm up

row/run/bike @easy pace

Mobility

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

+

A1. Back squat, 5­4­3­3 @22x1 tempo, 2:00 rest

A2. :60 double under practice, :60 rest

+

For time:

5 bear complex, don’t go above 85/125

20 sit ups

4 bear complex

15 sit ups

3 bear complex

10 sit ups

2 bear complex

5 sit ups

1 bear complex

+

Not for time:

200m farmers carry, tough

Wednesday September 21

10:00 warm up

row/run/bike @easy pace

mobility ­ coach led

2 rounds of [:20­:30 passive hang + 20m bear crawl]

+

A. Power clean, 12x1 @70­80% 1RM, begin a set every :45

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

Coach Mike

Coach Mike

way up, then same thing on the way back down) 2­2­2­2, starting @105% of 1RM snatch and

adding, :90 rest

+

For time:

21 toes to bar

21 box jumps

40 double unders or 80 singles

15 toes to bar

15 box jumps

40 double unders or 80 singles

9 toes to bar

9 box jumps

40 double unders or 80 singles

Thursday September 22

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 light dumbbell squats + 10 hand­release push ups]

+

A. Snatch (squat or power) 10:00 to build to a heavy single or use time for light technique work

B. Strict toes to bar, 3x5­7, :60 rest

+

For 12:00, begin a set every 3:00

15 burpees

15 tough goblet squats

Coach Chelsea 

Coach Chelsea 

+

Not for time:

Max sorenson hold up to 2:00

Friday September 23

A. Max out Friday

+

AMRAP in 10:00 with a partner, one partner working at a time:

400m run

20 thrusters, 65/95

20 pull ups

Saturday September 24

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 wall balls

:60 dumbbell reverse flys

:60 wall walks

:60 kettlebell swings

Max Out Friday 

Bench Press

Week 3

Warm up to 1x5 at your week 1 weight, 1x3 at your week 2 weight, go for max single.  

Take your Max multiply it by .75 and do 5 reps EMOM 10 min.

Back Squat

Week 3

Warm up to 1x5 at your week 1 weight, 1x3 at your week 2 weight, go for max single.  

Take your Max multiply it by .75 and do a max rep effort set with it.

Dead Lift

Week 3

Warm up to 1x5 at your week 1 weight, 1x3 at your week 2 weight, go for max single.  

Take your Max multiply it by .75 and do 5 reps EMOM for 5 min.

 

Here is the link to the program doc.

https://docs.google.com/document/d/16RatWdAhU7-rPo-1QUZWHFFgJoD8r-ZRmqTqvobHtbE/edit