MONDAY, JUNE 25th
A. 12:00-27:00
Back Squat 531 Cycle 1 Week 2
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete as Active Recovery between sets Bench TSpine Mobilization x 10 Pulses
B. 35:00-41:00
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Toes to Bar (OR Toes to Rings)
12 Kettlebell Swings (32/24 kg)
Rounds Goal: 6 (emom style)
Scale to: Just by load/movement, keep reps same
C. 45:00-60:00
2-3 Sets of:
20 sec Side Plank + 10 Hip Drops Ea Side > 20 sec Hollow Hold or Rock > 20 sec Arch Hold> Rest 1-2min btw sets and roll lats or glutes with Supernova ball
TUESDAY, JUNE 26th
A. 12:00-27:00
Shoulder Press 531 Cycle 1 Week 2
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete as Active Recovery between sets Hips Pails/Rails x 10
B. 35:00-47:00
Five rounds for time of:
5 Ring Muscle-Ups (3 Ring or Bar M-up OR 10 Ring Dips)
10 Unbroken Wall Ball Shots (30/20lbs)
40 Double Unders (80 SU)
Goal Time: 6-12 minutes
Scale to: 5 Bar Dips 7 WB/ 40 SU
C. 50:00-60:00
2 Sets of:
Kneeling Banded Rotation R side x 10, L side x 10 > 10-15 V-ups > Partner Chest Stretch 1min ea
WEDNESDAY, JUNE 27th
A. 15:00-30:00/ 31:00-39:00
Every minute, on the minute, for 15 minutes (7 sets of each):
Minute 1 – 5 Hang Power Cleans (135/95 lbs) + 30 Double Unders (30 SU or 15DU)
Minute 2 – 5 Shoulder to Overhead (135/95 lbs) + 10 Pull-Ups
Minute 3 – 10 Lateral Burpees over Bar
Immediately followed by…
Three rounds for time of:
5 Hang Power Cleans (135/95 lbs)
10 Pull-ups
5 Shoulder to Overhead (135/95 lbs)
10 Lateral Burpees over Bar
30 Double Unders
Goal time: 4-8 minutes
Scale to: 3 hpc/ 6 pull/ 3 stoh/ 5 burpees
B. 45:00-60:00
2-3 Sets:
200m Farmers Carry (R arm 100m/ L arm 100m)
10-15 GHD Hip Extensions
5-10 Strict Toes to Rings
Lax ball arch of foot as needed btw sets
THURSDAY, JUNE 28th
A. 12:00-27:00
Deadlift 531 Cycle 1 Week 2
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete as Active Recovery between sets Leg Rock w/ T-Spine Rotation x 10
B. 32:00-47:00
Three rounds for time of:
400 Meter Run
15 Right Arm KB OH Walking Lunge (53/35lbs)
15 Left Arm KB OH Walking Lunge
15 KB OH Reaching Sit-ups (one KB)
Goal Time: 10-15 min
Scale to: 200-300m/WL/ Sit-ups
C. 50:00-60:00
2-3 Sets:
6-8 Palloff Presses ea side
6-8 Plank March sets
Lax ball Glute Med/ 1st Rib as needed btw sets
FRIDAY, JUNE 29th
A. 12:00-27:00
Bench Press 531 Cycle 1 Week 2
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete as Active Recovery between sets Lunging Hip Flexor x 10
B. 35:00-52:00
Three sets for max reps of:
60 seconds of Rope Climbs
60 seconds of Dumbbell Box Step-Overs
60 seconds of Wall Sit (slightly below parallel, 1")
60 seconds of Rowing/ Assault Bike (for Calories)
60 seconds of Ring Support Plank Hold
Rest 60 seconds
*Move from the Wall Sit and Plank at 45 seconds; Score 1 rep for completing these movements
SATURDAY, JUNE 30th
A. Every 4 mins (5 rds)
10 Power Snatch (95/65)
50 foot Sled Push (45/-)
10 Overhead Squats (95/65)
* Reps have to be UNBROKEN or round does not count *