Mark Messer Mark Messer

S&C 10/16-10/22

Monday October 17

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 wall balls + 10 bird dogs]

+

Every :90 for 4 sets:

1st: 1 & 1⁄4 front squats, 2-3 reps

2nd: :30 muscle ups or handstand/nose to wall hold

+

AMRAP in 9:00

200m run

8 tough thrusters

10 pull ups or ring rows

+

2 rounds not for time:

10-15 hip extensions

:30 hollow hold

Tuesday October 18

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 hand-release push ups + 10-15 light kettlebell swings]

+

A1. Push press, 3-3-2-2, :60 rest

A2. Strict toes to bar or knees to elbows, 4x max in :30, :30 rest

+

For time:

500m row

30 burpees

400m run

10 wall walks

+

Not for time:

Max L-sit hold or L-hang, one attempt

Max Sorenson hold, one attempt

Wednesday October 19

10:00 warm up

row/run/bike @easy pace

2 rounds of [10 overhead squats w/empty barbell + 20m bear crawl]

+

A. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, 1-1-1-1, 2:00 rest

+

4 sets for reps:

:40 wall balls, 20 to 10’/14 to 9’

:20 rest

:40 sit ups

:20 rest

:40 kettlebell swings

:20 rest

+

2 rounds:

10-15 light band pull-downs

:45 front leaning rest on ground

Thursday October 20

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 broad jumps + 1 rope climb or 5 strict pull ups]

+

A. Power clean clusters, 4x1.1.1, :10 rest between singles, 2:00 rest

B. Romanian deadlift, 2-2-2-2 @30x1 tempo, :90 rest

+

3 rounds for time:

8 power cleans, 65/95

12 bar-facing burpees

16 row calories

+

Not for time:

Mobility work of choice

Friday October 21

A. Max out Friday

+

For time w/partner, movements must be synchronized

21-15-9

Sit ups

Air squats

Hand-release push ups

Kettlebell swings

Saturday October 22

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [3 wall walks + :20-:30 passive hang from bar]

+

A. 1-arm dumbbell bench press, 3x5-6/side, 2:00 rest

B. Ring dips (use assistance if needed), 3x6-8, :60 rest

+

15:00 clock, begin a set every 5:00

400m run

10 dumbbell box step over

15 pull ups or ring rows

+

Bis, tris, and abs of choice

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Mark Messer Mark Messer

S&C 10/3-10/8

Monday October 3

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds [10-15 kettlebell swings + 10 hand-release push ups]

+

A. Split jerk, build to a tough single in 10:00

B. Strict toes to bar or knees to elbows, 3x5-7, :60 rest

+

AMRAP in 9:00

10 pull ups or ring rows

15 kettlebell swings

40 double unders (scaled- 20) or 80 singles

+

Not for time:

Accumulate :60 L-sit in any variation (rings, bar, etc)

Tuesday October 4

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + :20-:30 nose to wall hold]

+

Every :90 for 4 sets:

1st: 2-3 back squats @40x1 tempo

2nd: :30 double under or kipping practice

+

For time:

30 row calories

30 box jumps

30 wall balls, 20 to 10’/14 to 9’

+

2 rounds not for time:

40m plate pinch carry

40m unweighted walking lunges

Wednesday October 5

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [5 strict pull ups or ring rows + 10 jumping squats]

+

A. 1 power clean + 2 hang power cleans, 1-1-1-1-1, begin a set every 2:00

B. Snatch pull clusters, 3x1.1, being @105% of 1RM snatch and build each set, :10 between

singles, 2:00 between sets

+

3 rounds for time:

15 deadlifts, 95/135

10 burpees over the bar

200m run

+

Not for time:

Mobility work of choice

Thursday October 6

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 wall balls + 1-2 rope climbs or :60 kipping practice]

+

A. 1 snatch balance + 1 overhead squat, 1-1-1-1-1, begin a set every 2:00

+

3 sets for reps:

:60 overhead squats

:60 row calories

:60 toes to bar

:60 rest

+

3 sets, goal is to go unbroken:

:15 R side plank

:30 front leaning rest

:15 L side plank

:30 front leaning rest

Friday October 7

A Max out Friday

+

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

400m run

50 thrusters, 65/95

40 weighted sit ups

30 box jumps

20 pull ups

400m run

Saturday October 8

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds [2-3 wall walks + :20-:30 passive hang from bar]

+

A. Front rack alternating step ups, 4x10, heavier than last week, 2:00 rest

B. Pendlay row, 3x5-6, heavier than last week, :90 rest

+

3 rounds for time:

400m run

20 kettlebell swings

20 burpees

+

Bis, tris, and abs of choice

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Mark Messer Mark Messer

S&C 9/26-10/1

Monday September 26

10:00 warm up

row/run/bike @easy pace

Mobility

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

+

A. 2 push jerk + 1 split jerk, 1­1­1­1, 2:00 rest

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

+

3 rounds for time:

10 hang power cleans, 65/95

8 burpee pull ups/ring rows

200m run

+

Not for time:

Accumulate :60/side star plank

Tuesday September 27

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 wall balls + :20­:30 nose to wall hold]

+

A1. Back squat, 4­3­2­2 @20x1 tempo, :60 rest

A2. :60 double under or kipping practice, :60 rest

+

AMRAP in 8:00

15 wall balls, 20 to 10’/14 to 9’

10 sit ups w/wall ball

40 double unders (scaled­ 20) or 80 single unders

+

2 rounds not for time:

40m uneven carry (1­arm overhead and 1­arm farmers carry)

:30 hollow rocks

Wednesday September 28

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [5 strict pull ups or ring rows + 10 jumping squats]

+

A. Power clean, 9x1 @75­85% 1RM, begin a set every :60

B. Snatch pull clusters, 3x1.1.1 starting @1RM snatch and building each set, :10 between

singles, 2:00 rest between sets

+

For time:

400m run

15 ground to overhead, 65/95

15 hand­release push ups

400m run

12 ground to overhead

12 hand­release push ups

400m run

9 ground to overhead

9 hand­release push ups

+

Not for time:

Mobility work of choice

Thursday September 29

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + 5 inchworms]

+

A. 1 snatch balance + 2 overhead squats, 1­1­1­1, 2:00 rest

+

For 15:00

1st: 1­2 rope climbs, 1­3 muscle ups, or 5­7 toes to bar

2nd: 3­5 squat snatches @60% 1RM

3rd: 8/10 row calories

+

3 sets:

:30 flutter kicks

:30 rest

:30 dragon flags

:30 rest

Friday September 30

A. Max out Friday

+

AMRAP in 10:00 with a partner, partners alternate movements:

8 hang squat cleans, 65/95

10 burpees

200m run

Saturday October 1

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 light dumbbell lunges + 10 sit ups]

+

A. Front rack alternating step ups, 4x12 tough, 2:00 rest

B. Pendlay row, 3x6­8, heavier than last week, 2:00 rest

+

For 20:00, begin a set every 4:00

10 kettlebell swings

15 wall balls, 20 to 10’/14 to 9’

250m row or 200m run

 

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Mark Messer Mark Messer

S&C 9/18-9/24

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

 

 

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Mark Messer Mark Messer

S&C 9/12-9/17

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

 

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