BLOG POST

Day Focus Strength / Skill Conditioning Mon Leg Strength + Sprint Conditioning Front + Back Squat ComplexEvery 3:00 × 5 Sets 3 Rounds For Time21 Thrusters 15 Bar-Facing Burpees Tue Gymnastics

Day Focus Strength / Skill Conditioning Mon Barbell Power + Press Stamina Split Jerk –Every 1:30 × 6 Sets2 @ 75% → build to 85%(aim for 2-RM feel). For Time21-18-15-12-9-6-3DB

Day Focus Strength / Skill Conditioning Accessory / Optional Work Monday Barbell Power + Stamina Power Clean + Squat CleanEvery 3:00 × 5 Sets3+2 @70%,2+2 @75%,2+1 @80%,1+2 @83%,1+1 @85%+Beginners: 5–7

Programming Summary – Ares Week 2

Thank you to all who can and celebrated our 16th CFC birthday last week!! With our Bday now behind us its gong to kick start the warmer months and lead

Monday — Focus: Technical barbell + unilateral stability + stamina under fatigue.– Today’s repeatable 20:00 EMOM layers power snatches, dual-DB reverse lunges, and max bar-facing burpees. Coach crisp snatch positions

Reminder Saturday is the CFC BDAY WOD at 1pm followed by drinks Monday – October 6th Weightlifting: Build to 1RM Power CleanConditioning: “American Idiot” – Interval EMOM w/ bike, barbell

Monday – Sept 29 Focus: Posterior chain strength and strict pulling capacity Tuesday – Sept 30 Focus: Overhead strength + gymnastics blend Wednesday – Oct 1 Focus: Lower-body strength into

We’re wrapping up the Hercules cycle with a strong week before next week’s deload and our test phase (October 6–12). Here’s what’s on deck:

Monday  Power Clean progressions into a posterior‑chain chipper (“Enter Sandman”) Tuesday  Heavy Push Press builds into “Eye of the Tiger” upper-body modifier AMRAP Wednesday  Sustainable strength + “Schism” EMOM—TTBS, lunges,

Head to Beyond the Whiteboard for a more detailed programming

Strength / Skill Conditioning *Accessories Monday Barbell Cycling Patterns “The Lyon”5 Sets for Time:7 Squat Cleans7 Shoulder-to-Overheads7 Burpee Chest-to-Bar Pull-Ups- Rest 2:00 between rounds –Barbell: 165/115 lb (75/52 kg) 10:00