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