Weekly Training Plan | August 31-September 6, 2026

August 30, 2026•2 min read

Welcome to September!

This month, we'll focus on efforts and skill work that incorporate Olympic lifts.

Expect to see relatively heavy Olympic lifting days and workouts that prioritize cycling a lighter barbell for large, unbroken sets.

CAP Benchmarks: 1-rep-max snatch, Grace, and Andi.

Have fun!

Monday, August 31, 2026

Fight Gone Bad

3 Rounds for Total Score (reps + calories):

Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories

Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

Tuesday, September 1, 2026

Front Squat

Front Squat 3-3-3-2-2-1-1

Wednesday, September 2, 2026

Burpee Pull Up AMRAP

10 min AMRAP:

50 burpee pull-ups
75 KB swings (35/53 lb)
Max burpee pull-ups in the remaining time

– Pull-up bar is 6 inches above fingertips with arms extended overhead.
– Score is the number of burpee pull-ups completed at the end of the workout.

Empower member doing a floor press with dumbbells

Thursday, September 3, 2026

DB and DU Triplet

For time:

50 single-arm DB overhead squats (35/50 lb)
50 single-DB step-overs (35/50 lb) (20/24 in)
150 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
75 double-unders