Monday – Sept 29
Focus: Posterior chain strength and strict pulling capacity
- Strength: Deadlift 4×5 @ ~70% on a 2:30 clock—build solid mechanics and bracing.
- Conditioning: 3×3:00 AMRAP of :30 Toes-to-Bar, 30/22 Echo cals, max strict pull-ups; 2:00 rest. Prioritize smooth transitions and hold strict pulling quality under fatigue.
- Accessories: GHD hip extensions, Sorenson hold, three-point DB row for spinal stability.
Tuesday – Sept 30
Focus: Overhead strength + gymnastics blend
- Strength: Push Press 6×3 @ 75%.
- Conditioning: 8:00 AMRAP of wall walks, burpee box jumps, shoulder-to-overhead (155/105). Keep shoulders organized and pace box jumps for unbroken barbell reps.
- Accessories: Ring push-ups, plank hold, and external rotations to bulletproof shoulders.
Wednesday – Oct 1
Focus: Lower-body strength into mixed EMOM stamina
- Strength: Back Squat 6×2 @ 80%.
- Strength-Conditioning: 12:00 EMOM cycling through reverse lunges, farmers carry, row, and wall balls. Emphasize posture and bracing during carries and squats.
- Accessories: Core stability (Copenhagen/Star planks) + sandbag bear hug.
Thursday – Oct 2
Focus: Midline density & bar muscle-up skill under fatigue
- Conditioning: Every 6:00 ×6 sets: GHD sit-ups, 200m run, Echo, run, 5 bar muscle-ups. Goal ~4:00 per round; teach smooth transitions between stations.
- Accessories: Ring ham curls, bridge march, wall sit to reinforce posterior chain endurance.
Friday – Oct 3
Focus: Snatch technical work + DB stamina
- Weightlifting: Every 1:30 ×8 – Power Snatch → Hang Squat Snatch → OHS. Start @60%, build with perfect positions.
- Conditioning: 5×2:00 AMRAP (DU → hang squat snatch → max Devil’s Press). 1:00 rest. Prioritize unbroken snatches and steady DP output.
- Accessories: Ring V-outs, face pulls, tib raises.
Saturday – Oct 4
Caitlyn Member of the Month
4 Rounds For Time
*7 Power clean 40/30
14 Alt DB snatch 22.5/15
28 Wall ball 9/6
Rest 2min
*Power clean increase in load each set
Set 1 40/30
Set 2 50/35
Set 3 60/40
Set 4 70/50
Sunday – Oct 5
Focus: Upper-body press + functional bodybuilding conditioning
- Strength: Bench Press 6×3 @75%.
- Conditioning: 5×2:30 – DB bench press, burpees over bench, V-ups. Moderate tempo so presses stay unbroken.
- Accessories: Ring-based triceps and dip support work.
