Engine week 3
Monday 9/14/26
A. Clean + Jerks -
Every 2 Minutes x 8 Sets:
- 1 Rep @ 70-85% of week 1's heavy single
B. Clean Deadlift -
- 3x3 @ 100% of heavy single @31X1
c. Accessories -
3 Sets Of:
- Goblet Reverse Lunge x 12 Alternating Reps
- Barbell Hip Thrust x 8-10 Reps
- Ring Plank x 30 Seconds
Today is a straightforward strength day, and there’s no conditioning piece on purpose. We’re starting with Clean + Jerk working sets, building from 70–85% with the goal of dialing in confident, consistent technique as the weight gets heavier. From there, we’ll slow things down with tempo Clean Deadlifts to build pulling strength and reinforce strong positions off the floor.
We’ll finish with accessory work targeting unilateral leg strength, glutes, and core stability. Getting stronger isn’t just about lifting heavy. It comes from intentional reps, strong positions, and consistently putting in the less flashy accessory work that supports the bigger lifts!TUESDAY 9/15/26
A. Strict c2b -
Every 2 Minutes x 4 Sets:
- 2-3 Strict C2B Pull-Ups @32X3
B. Turnover Drills -
3 Sets Of:
- 3 Jumping Bar Muscle-Up + 3-5 Straight Bar Dips
*rest 60 seconds between sets
Scaling: - 3 Toe-Assisted Low-Bar Muscle-Up+ 3-5 Straight Bar Dips
C. ‘Owala’ -
Every 2 Minutes x 8 Sets:
- 5 Shuttle Runs + 1-4 BMU
Today is all about gymnastics! We’ll start by building the strict pulling strength needed for stronger C2B Pull-Ups and Bar Muscle-Ups, then slow things down to practice the timing and technique of the BMU turnover.
Finally, we’ll put it all together in “Owala,” adding a little running to elevate the heart rate before hitting the rig. The goal is quality, repeatable gymnastics from start to finish. Get stronger, learn the positions, then put them into practice!WEDNESDAY 9/16/26
A. Push Press + Push Jerk
Every 2 Minutes x 5 Sets:
- 3 Push Press + 2 Push Jerks
*build to RPE 8
B. ‘Stanley’ -
EMOM 9:
Minute 1 - 15/12 Calorie Row
Minute 2 - 12 Alternating DB Hang Clean + Jerk 50/35#
Minute 3 - 8 BBJO 24/20"
right into..
EMOM 9:
Minute 1 - 15/12 Calorie Row
Minute 2 - 8 Alternating Single Arm Devil's Press
Minute 3 - 15 Box Jump Overs 24/20"
Today we’re building overhead strength and repeatable conditioning. We’ll start with Push Press + Push Jerks, gradually building to RPE 8 while focusing on a strong, consistent dip and drive and confident overhead positions.
Then it’s time for “Stanley,” 18 minutes of continuous work where the challenge increases in the second half. The goal isn’t to race through the early minutes. Find a sustainable pace, use your rest wisely, and aim to keep your output consistent even as the work gets harder. This is a great opportunity to practice knowing when to push and when to stay controlled!thurSDAY 9/17/26
A. Anderson Front Squat -
Every 3 Minutes x 5 Sets:
- 2 Reps @ 70-75%
B. ‘Hydro Flask’ -
For Time:
- 50/38 Calorie Echo Bike
- 50 Wallballs 20/14#
Today we have Anderson Front Squats that are slightly heavier than last week's. These build strength from the bottom of the squat without the help of momentum or the stretch reflex. Each rep begins from a dead stop, so the focus is on getting tight, staying upright, and driving aggressively out of the bottom.
Then it’s time for a simple but spicy test of leg endurance and pacing. The goal is to push the bike hard without completely emptying the tank before 50 Wall Balls. Once you get to the wall, focus on manageable sets, keeping your breaks short, and see how well you can keep working when the legs are already tired!FriDAY 9/18/26
A. Pull/Push Strength -
3 Sets Of:
- Inverted Row x 8-10 Reps @21X2
- DB Bicep Curl x 8-10 Reps @31X1
- DB Lateral Raise x 8-10 Reps with pause @ top
+
3 Sets Of:
- Strict TTB x 4-8 Reps
- Push-Up x 10-15 Reps
- DB Skull Crusher x 8-10 Reps
*rest as needed throughout
B. ‘YETI’ -
4 Sets Of..
1 Min on, 1 Min off:
- Max Double Unders
Today is focused on building the upper-body strength that supports our gymnastics. We’ll work through controlled pulling, pressing, core, and accessory movements with an emphasis on tempo and quality positions.
We’ll finish with four 1-minute efforts of Double Unders with equal rest between sets. The goal is to build Double Under capacity while staying relaxed and efficient. Rather than emptying the tank in Set 1, find a rhythm you can repeat and see how consistent you can keep your scores across all four rounds!SATURDAY 9/19/26
8 & 9AM Partner WOD -
A. ‘CamelBak’ -
With A Partner...
AMRAP 40:
- 400m Run (Together)
- 80 BW Walking Lunges
- 1,000m Row (switching every 250m)
- 60 Air Squats
- 400m Run (Together)
- 40 Burpees
10am olympic weightlifting
A. Snatch + OHS -
Every 2:30 x 7 Sets:
- 1.1
(Complete 1 Snatch + 1 OHS, drop barbell, repeat)
*build as able
B. snatch Deadlift -
- 3x3 @ 100-110% of 1RM Snatch
C. Accessories
3 Sets Of:
- KB Windmill x 6-8 Reps / Side
- Contralateral Single Leg RDL x 8 Reps / Side
- Weighted Plank x 30 Seconds
Today’s Olympic Weightlifting class is all about building confidence and strength in the Snatch. We’ll start with repeated Snatch + Overhead Squat complexes, giving you plenty of opportunities to practice a strong setup, aggressive turnover, and stable overhead position while gradually building in weight.
From there, we’ll go heavier with Snatch Deadlifts to strengthen the pull from the floor and reinforce the positions we want in the full lift. We’ll finish with accessory work targeting overhead stability, single-leg posterior chain strength, and core control. SunDAY 9/20/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
