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
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
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
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
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
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
+
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
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