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September Challenge

Pistols are this month’s challenge – check out the goal board or ask a coach for some progressions when you’re in next! And don’t forget to practice, practice, practice!



Warm Up

12-9-6: Kip Swings, Perfect Push Ups, S-Arm DB Hang Clean and Jerk

The DB weight in the warm up should be at or close to workout weight to just get a feel for it. For those who will do bar muscle ups in the workout, you may progress from kip swings to kipping pull ups in the warm up to get a little pulling work.

Mobility Recommendation: Banded Shoulder Stretches

Skill Work

Bar Muscle Ups


AMRAP 20 Minutes: 100m Farmers Carry (50/35), 7 Devils Press (50/35), 200m Run, 5 Bar Muscle Ups

Monday’s piece is a 20 minute grind. Farmer’s carry weight isn’t meant to be very heavy, but instead, a bit annoying. Try and shuffle you feet quickly for the carry rather than walking slowly. The weight on the dumbbell will be dictated by the devil’s press, be sure it’s not too heavy nor too light. Lastly, for the bar muscle ups it should not exceed 2 sets in any round. We like using the smaller sets of high skill gymnastics to give you a chance to gradually build capacity, so feel free to bump the reps down to if you want to practice the skill in a workout. Jumping bar muscle ups are also a great option.



Warm Up

AMRAP 5 Minutes: 10 Medball Squat Cleans, 10 Empty Bar Hang Clean and Jerk, 15 Hollow Rocks

After this, a little additional warm up/instructional time should be getting the sandbag off the ground safely and then allowing everyone to perform a few squats with it before starting their 3×10.

Mobility Recommendation: 12 Lunge and twists per leg

Get into a lunge position with your front foot flat and back leg straight with both hands inside the front foot. Then rotate one arm up toward the sky, bring the hand back down, then do the same on the other side. That’s 2 (one rep is every time the hand goes up).


Sandbag Squats: 10-10-10

Odd object squatting has the unique ability to help get us strong in ways that a barbell or dumbbell cannot. Hug a heavy bag and perform ten beautiful squats. No sandbag? Hug two plates 25-55lbs into your chest and get after it.


4 RFT: 12 Thrusters (95/65), 15 Push Ups, 18 Deadlifts (95/65)

Light barbells are often more devastating than heavy ones. The weight on the barbell should be something that allows you to do the first two rounds of thrusters unbroken. Thrusters will cook your ability to do push ups. Focus on a strong hip extension to ensure you don’t get stuck on the push ups. The overall time domain is less than 15 minutes.