MONDAY, AUGUST 13th
A. 12:00-25:00
Back Squat 531, Cycle 3 Week 1
5 reps @ 40%
5 reps @ 50%
5 reps @ 65%
5 reps @ 75%
5+ OR As many reps as possible at 85%
Add 20lbs to each %
Complete 3 Seated Wall Slides @ 4242 as active recovery before working sets
B. 35:00-50:00
Every 5 minutes, for 15 minutes (3 sets):
Row 300/250 meters
20 Power Snatches (75/55 lbs)
30/20 Push-Ups
Scale to: 200m/12 PSn/12 Push
Goal Time: 2.5-4 min per int
C. 50:00-60:00
2 Sets:
Banded Pull aparts (elbows in, palms up) x 20 reps
V-ups (Tuck ups) x 15 reps
Bicycles x 25 reps
Scorpion stretch/ Crouched Elbows Down Tri Stretch 2min
TUESDAY, AUGUST 14th
A. 12:00-25:00
Press 531, Cycle 3 Week 1
5 reps @ 40%
5 reps @ 50%
5 reps @ 65%
5 reps @ 75%
5+ OR As many reps as possible at 85%
Add 10lbs to each %
Complete 10 Kneeling Pelvic Tucks Ea side before working sets
B. 35:00-47:00
Three rounds for time of:
Run 400 Meters
12 DB Squat Clean Thrusters (50/35lbs)
Scale to: 200-300m/ 8 ScTh
Goal Time: 8-12 minutes
C. 50:00-60:00
2 Sets:
Bike 10-15 Cals at 45-50rpm
50 DB Weighted Sit-ups
Foam Roll IT Band/Ant Hip/Quad
WEDNESDAY, AUGUST 15th
A. 15:00-40:00
Every minute on the minute for 25 minutes (5 sets of each):
Station 1 – 3 Power Snatch (155/105) + 5 Bar Facing Burpees
Station 2 – 15/10 Cals on Concept 2 Rower
Station 3 – 10 Double KB Clean and Jerk (53/35lbs)
Station 4 – 15 Wall Ball (30/20lbs)
Station 5 - Hollow Body Hold x 30 sec
C. 45:00-60:00
2 Sets:
Row 300m at 20-22 spm
Dragonflies x 6 reps
Ring Body Saw x 8 reps
Strict Toes to Bars × 10 reps (straight leg)
Then, Single Lax Ball Horizontal into Rig
THURSDAY, AUGUST 16th
A. 12:00-25:00
Deadlift 531, Cycle 3 Week 1
5 reps @ 40%
5 reps @ 50%
5 reps @ 65%
5 reps @ 75%
5+ OR As many reps as possible at 85%
Complete 5 Reach, Roll, and Lifts on each arm as active recovery before 3 working sets
Add 20lbs to each %
B. 35:00-47:00
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Scale to: 15 Cals/10 Pull/5 Push
Goal Time: 7-12 minutes
C. 50:00-60:00
2 Sets:
Farmers Carry 200m AHAP
Double Lax Ball TSpine 2min
FRIDAY, AUGUST 17th
A. 12:00-25:00
Bench Press 531, Cycle 3 Week 1
5 reps @ 40%
5 reps @ 50%
5 reps @ 65%
5 reps @ 75%
5+ OR As many reps as possible at 85%
Complete 60 sec wall sit between sets as active recovery
B. 30:00-48:00
In teams of three, complete as many rounds and reps as possible in 18 minutes of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Walking Lunges with 32/24 kg Kettlebells
Each team gets one Assault Bike, and as soon as one partner finishes on the Assault Bike, the next may jump on.
Scale to: 7 Cals/ 12 WL
C.50:00-60:00
2 Sets:
Foam Roll IT Band 2min
Plank x 30sec > Star Side Plank x 20 sec ea side > Plank x 30 sec
SATURDAY, AUGUST 18th
A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Ring Dips
10 Tall Kneeling to Standing with KB Front Racked (44/26lbs)
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B .
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
1 Rope Climb (18')
5 Toes to Bar
10 GHD Sit-ups