WEEKLY ATHLETE BRIEF 9/7-9/12
- 2 days ago
- 3 min read
Week 6 — Heavy. Confident. Ready.
LABOR DAY SCHEDULE
Please note our modified class schedule for Labor Day, Monday, September 7.
Classes will be held at: 8:00 AM • 9:00 AM • 4:00 PM • 5:00 PM
This is the heaviest training week of Block 3 as our primary lifts move into the 90–95% range. Volume is low and the focus is on building to strong, confident singles while maintaining the positions and technique we've developed throughout the block.
We'll continue progressing the Power Clean, Front Squat, Bench Press, and Squat Snatch while conditioning stays varied throughout the week. Expect heavier barbell work, gymnastics, longer aerobic conditioning, and faster mixed-modal efforts before finishing the week with CHAD on Saturday.
This week is about quality, not chasing numbers. Take the prescribed rest, make smart jumps, and remember that 90–95% doesn't mean you have to reach 95%. Finish your strength work with successful lifts and approach the conditioning with the intended stimulus in mind.
Let’s have a great week! ****Daily workouts are released in OneRep at 7:00 PM the night before. This weekly brief is designed to provide context and training intent for the week.
MONDAY - SEPTEMBER 7, 2026
What To Expect
Heavy Power + Barbell Conditioning Power Cleans build to a heavy single at 90–95% before an up-and-back conditioning piece featuring rowing, Cleans, and Burpees Over Bar. The bar gets heavier as the reps decrease before working back down. Start controlled, make smart decisions as the weight climbs, and be ready to increase your pace on the way back.
⏱️ Estimated Workout Time: 16-21 Minutes
TUESDAY - SEPTEMBER 8, 2026
What To Expect
Heavy Strength + Gymnastics Conditioning Front Squats build to a heavy single at 90–95% before five rounds of gymnastics, unilateral pressing, and running. Manage your Toes-to-Bar from the beginning and aim for consistent round times rather than letting the first few rounds dictate the workout.
⏱️ Estimated Workout Time: 12-16 Minutes
WEDNESDAY - SEPTEMBER 9, 2026
What To Expect
Aerobic + Mixed-Modal Endurance Our longer conditioning day features an up-and-back format with Burpees, Wall Balls, rowing, and midline work surrounding a 600m Med Ball Carry. The carry marks the halfway point, so pace the first half with enough left to begin increasing your effort on the way back.
⏱️ Estimated Workout Time: 22-28 Minutes
THURSDAY - SEPTEMBER 10, 2026
What To Expect
Heavy Strength + Fast Conditioning Bench Press builds to a heavy single at 90–95% before a faster five-round conditioning piece. Expect simple, repeatable work on the Bike, Kettlebell, and Box. The goal is steady output, quick transitions, and consistent movement across all five rounds.
⏱️ Estimated Workout Time: 11–15 Minutes
FRIDAY - SEPTEMBER 11, 2026
What To Expect
Heavy Snatch + Mixed Conditioning Squat Snatches build to a heavy single at 90–95% before an ascending Snatch ladder paired with rounds of Cindy. The bar gets progressively heavier while the bodyweight work stays consistent. Move efficiently early and give yourself the time needed to execute quality reps as the weight climbs.
⏱️ Estimated Workout Time: 10-15 Minutes
SATURDAY - SEPTEMBER 12, 2026
What To Expect
1000 Step-Ups. Saturday we take on CHAD, a memorial workout honoring Navy SEAL Chad Wilkinson. As we complete 1,000 step-ups, we'll also use the challenge to remember and honor the first responders who climbed the stairs of the Twin Towers on September 11, 2001. This is a long, demanding effort where consistency matters far more than speed. Come ready to work, support each other, and remember why we're doing it.
⏱️ Estimated Workout Time: 45–75+ Minutes
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