Engine week 2

Monday 9/7/26

GYM IS CLOSED FOR PAINTING!

Meet us @ montrose trACK @ 8:30AM FOR A TRACK WORKOUT + HANG!

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TUESDAY 9/8/26

A. Anderson Front Squat -
Every 3 Minutes x 5 Sets:
- 3 Reps @ 65-70% of 1RM Front Squat

B. ‘Buckeyes’ -
For Time:
- 20 Power Clean 185/125#
- 20 Burpee Over Barbell
- 25/20 Calorie Echo Bike

We’re kicking things off today with Anderson Front Squats, a variation that starts each rep from a dead stop at the bottom of the squat. By taking away the momentum and stretch reflex we normally rely on, we’re forced to create tension and produce force from one of the hardest positions of the squat. This is great for building strength out of the bottom and has direct carryover to standing up a heavy Clean.

Then we’ll turn up the intensity with 'Buckeyes.' This one is short and aggressive. The Power Cleans should be heavy, but at a load that still allows for quick singles or some touch-and-go reps. Move fast but controlled through the Burpees, then once you hit the Echo Bike, it’s time to lean in and empty the tank. Nothing left to save it for!

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WEDNESDAY 9/9/26

A. ‘Ducks’ -
AMRAP 25:
- 200m Run
- 4 Kipping C2B Pull-Ups
- 12 DB Box Step-Ups 50/35# 20"
- 6 TTB

Today’s 25-minute AMRAP is all about building sustainable mixed-modal capacity while continuing to develop our gymnastics skills. The goal is to find a pace early that allows you to keep moving consistently for the full 25 minutes. Keep the run controlled, move steadily through the step-Ups, and choose gymnastics variations that allow for quick, quality sets throughout.

We’ll also spend extra time today working on our Hollow + Arch positions and the timing of the kip for both C2B Pull-Ups and TTB. The small sets today give us an opportunity to practice strong positions under fatigue without accumulating a ton of gymnastics volume. 

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thurSDAY 9/10/26

A. Split Jerk complex -
Every 90 Seconds x 8 Sets:
- Pause Dip + Drive + Split Jerk with pause in catch @ 70-75% of 1RM

B. ‘Bulldogs’ -
EMOM 20:
Minute 1 - 1 Clean + 2 Front Squats + 1 Jerk @ 65-70% of Heavy Single
Minute 2 - 25' HSW

Today is all about building better positions and then putting them into practice! We’ll start with focused Split Jerk work, using a pause in the dip to feel a strong, balanced position before driving aggressively through the legs. We’ll then repeat those same mechanics at speed in the Jerk, finishing with a pause in the catch to reinforce a strong and confident receiving position.

Then we’ll take on 'Bulldogs,' alternating moderate Clean + Jerk work with Handstand Walking. The goal isn’t to race through either minute. Instead, use all 10 rounds to practice quality movement under a little fatigue. Stay intentional on the barbell, focus on strong positions upside down, and aim to make each round look as good as the first!

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FriDAY 9/11/26

A. Strict Pulling Primer -
3 Sets Of:
- Ring Row x 6-8 Reps @21X2
- Strict Pull-ups / Banded Strict Pull ups x 2-5 Reps

B. BMU Kip Review -
Every 20 Seconds x 8 Sets:
- 1 Jump to Pike
Every 20 Seconds x 8 Sets:
- 1 Tight + Patient Arch
Every 20 Seconds x 8 Sets:
- 1 Toe Rise
Every 20 Seconds x 8 Sets:
- 1 Hip Drive and Press Down

c. Fighting Irish -
Strength + Accessories
Every 2 Minute x 6 Sets:
1 - Belly to Bar Press Down x 8-10 Reps + Hollow Hold x 20 Seconds
2 - Straight Arm Band Lat Pull Downs x 10-12 + Arch Hold x 20 Seconds

Today is all about building stronger gymnastics foundations, no matter where you are in your pull-up or Bar Muscle-Up journey! We’ll start with controlled pulling work that can be scaled for every athlete, then break the BMU kip into four pieces to practice the positions, timing, and body awareness behind the movement.

We’ll finish with targeted lat and midline work to strengthen our Hollow + Arch positions and our ability to press down on the bar. Whether you’re building toward your first Strict Pull-Up, working toward a Bar Muscle-Up, or looking to make your existing skills stronger and more efficient, there is plenty to gain from today’s practice. 

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SATURDAY 9/12/26

8 & 9AM Partner WOD -

A. Bench Press -
Every 2:30 x 5 Sets:
- Bench Press x 6-8 Reps

B. ‘Longhorns’ -
With A Partner
AMRAP 20:
- 30/24 Calorie Row
- 20 Hang Power Snatches 95/65#
- 16 OHS 95/65#

10am olympic weightlifting

A. Snatch balance -
Every 90 Seconds x 5 Sets:
- 2 Reps @ light weight

B. snatch Complex -
Every 2 Minutes x 8 Sets:
- 1 Snatch Pull + 1 Hang Power Snatch + 2 OHS
*start light and build as you see fit

C. Accessories
3 Sets Of:
- Barbell Bench x 8-10 Reps @ RPE 7-8
- Sorenson Hold x 30-45 Seconds
- Half Kneeling Pallof Press + Rotation x 8-10 Reps / side

Today’s Olympic Weightlifting class is all about building stronger, more confident Snatch positions. We’ll start with light Snatch Balances to practice speed under the bar and owning a strong receiving position. From there, our Snatch Complex connects a strong pull with a fast Hang Power Snatch before slowing things down with two Overhead Squats to reinforce stability and control.

We’ll finish with accessory work focused on pressing strength, posterior chain endurance, and trunk control.

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SunDAY 9/13/26

Check StreamFit for Sunday Sweat programming :)

Rest Day. Get out and try something new! FEAST ON LIFE!!