MONDAY, AUGUST 27th
A. 10:00-25:00
Back Squat 531 Cycle 3, Week 3
5 reps @ 40%
5 reps @ 50%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
*Use 90% 1RM and then add 20 lbs to the %'s above
Complete 3 sets of 10 Reverse Snow Angels between working sets ONLY as Active Recovery
B. 35:00-50:00
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (50/35 lbs)
6 Ring Dips
12/9 Calorie Assault Bike (or 12/9 Cal Row)
*Man Maker: DB Pushup + R Arm Row + L arm row + PC + OH
Scale to: 9/6 Cals
Rounds Goal: 5+
C. 50:00-60:00
90/90 Int Rot Stretch 2min
35 Straight Leg Sit-ups
Supernova Ball Pec Pocket 2min
35 Straight Leg Sit-ups
TUESDAY, AUGUST 28th
A. 10:00-25:00
Shoulder Press 531 Cycle 3, Week 3
5 reps @ 40%
5 reps @ 50%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
*Use 90% 1RM and then add 5 lbs to the %'s above
Complete 3 sets of 10 Kneeling Pelvic Tilts between working sets ONLY as Active Recovery
B. 35:00-48:00
3 Rounds for Time:
20 Hang Power Cleans (75/55)
20 Front Squats (75/55)
20 Push Press (75/55)
Scale to: 12-15 reps
Goal Time: 8-13 minutes
C. 50:00-60:00
Double Lax Ball Cervical Spine 2min
50 OH MB Sit Up Tosses to Partner 20/14lbs, 50 ea
Double Lax Ball Thoracic Spine 2min
50 OH MB Sit Up Tosses to Partner 20/14lbs, 50 ea
Double Lax Ball Lumbar Spine 2min
WEDNESDAY, AUGUST 29th
A. 15:00-45:00
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 6-10 D-Ball Over Shoulder (150/100lbs)
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)
Scale to: 200-300m/ 20 WB/ 20 Pull-ups, RR/ 10 BBJO
Goal: work 1-1.5 min, rest 30sec to 1min (except for run)
C. 45:00-60:00
2 Sets:
Foam Roll Calves 2min
Side Plank 1min R/ 1min L
Foam Roll Lats 2min
Reverse MB Pike Outs x 15-20 reps
THURSDAY, AUGUST 30th
A. 10:00-25:00
Deadlift 531 Cycle 3, Week 3
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
Complete 3 sets of 5 Open Book per side between working sets ONLY as Active Recovery
B. 35:00-50:00
Complete as many rounds and reps as possible in 15 minutes of:
50 Double-Unders (100 SU)
25 Weighted Box Step Overs (50/35lbs)
50 Double-Unders
25 Alternating Right Arm OH Dumbbell Lunges (50/35 lbs)
25 Alternating Left Arm OH Dumbbell Lunges (50/35 lbs)
50 Double-Unders
25 Handstand Push-ups
50 Double Unders
Scale to: 25 DU/ 15 reps
Rounds Goal: 1+
C. Lax Ball in Arch of Foot + 1st Rib (high trap)
FRIDAY, AUGUST 31st
A. 10:00-25:00
Bench Press 531 Cycle 3, Week 3
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
Complete 3 sets of 3-5 of Empty BB Front Squat @ 42X1 tempo between working sets ONLY as Active Recovery
B. 30:00-57:00
Six sets of:
15/10 Calorie Row
8 Toes-to-Bar
15/10 Assault Bike
8 Thrusters (95/65lbs)
Rest 60 seconds
Interval Goal Time: 2.5 - 3.5min
Scale to: 7 Cals/ 5 T2B and 5 Th
RETEST from 5.24.18
C. Foam Roll Quads/ High Hip Flex
SATURDAY, SEPTEMBER 1st
A. For time:
1000 Meter Row
immediately followed by…
Five rounds of:
6 Power Cleans (155/105 lbs)
12 Push-ups
immediately followed by…
800 Meter Run
Goal Time: 12-18 minutes
B. Gymnastics Skill Session