September 2023

Aerobic conditioning (40:00) Endurance Test: (Find a pace you can sustain and settle in) 2000 / 1700 M Row 25 Toes to Bar 70/60 Cal Bike 25 Toes to Bar 1600 M Run *Note time on this, we’ll retest in 12 weeks Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch (each athlete in […]

Posterior Chain Strength (24:00 Clock) 12:00 to perform: 3×3 Clean (POWER OR SQUAT) Warm up and build to: 3 @ @65% — 3 @75% — 3 @85% Straight into… 12:00 to Perform: 3×8 Deadlift (RIR 2-3) METCON: (20:00) 4 Rounds: 50 Double Unders 10 Deadlift 5 Hang Power Clean *REST 1:00 **Choose a challenging weight

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Upper Strength (22:00 Clock) 10:00 to complete… Part 1: 3×5 Weighted Ring Dips OR Weighted Straight Bar Dips OR Push Ups Straight into 12:00 to complete… Part 2: Superset 3×10 Bench Press (Athlete may use Dumbbells or Barbell) 3×5 Pull Ups METCON: (20:00) Buy-In: 5 Wall Walks (ADV: 50′ HS Walk) Then, 3 Rounds: 200

Build to a 5RM Thruster: (15:00) METCON: (22:30) Switch Every 2:30 3 Stations for 3 rounds: 2:30 (Station 1) 12 Weighted Step back Lunges OR Pistols (6 ea leg) (SCALE: A) *Row until 2:30 2:30 (Station 2) 12 DB Strict Press OR Strict HSPU *Bike until 2:30 2:30 (Station 3) 30 Wall Ball *Rest until

Part A & B (20:00 running clock – as soon as Part A is complete, perform Part B as a superset) PART A: (8:00 cap) Accumulate 25 Strict Pull Ups OR Chin Ups in as few of sets as possible (no weight) Straight Into… Superset (12:00) Bent Over Row: 10 – 8 – 6 (building