MONDAY, July 30th
A. 12:00-27:00
Back Squat 531 Cycle 2, 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%
*Use 90% 1RM and then add 10 lbs to the %'s above
Complete 3 sets of 10 Reverse Snow Angels between working sets ONLY as Active Recovery
B. 35:00-51:00
For Time:
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
Scale to: 5 reps, Power Snatch - Pull-ups - Box Jumps
Goal Time: 11-16 minutes
C. 55:00-Post Class Time
25 Cals Bike/Row Cooldown Pace > 2-4 min TSpine Double Lax Ball > Repeat 25 Cals
TUESDAY, JULY 31st
A. 12:00-27:00
Shoulder Press 531 Cycle 2, 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%
*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
For time:
Row 1000 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols (single-leg squats)
Scale to: 750m/ 15/ 30 Goblet Squats
Goal Time: 8-13 minutes
C. 53:00-Post Class Time
2-3 Sets of:
100m Mixed Carry (Farmers + Waiters, from garage door to end of parking lot/ mailbox)
10 Strict Knees to Elbows (Rings or Bar)
WEDNESDAY, August 1st
A.
"Death by 10m"
Rest 5 minutes
"Death by Cals on Assault Bike"
B.
2-3 Sets:
1 min L-Sit (can be accumulative)
100 Meter Sled Drag
30 Weighted Sit-Ups
Foam Roll Calves
THURSDAY, August 2nd
A. 12:00-27:00
Deadlift 531 Cycle 2, 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- 52:00
Three rounds for time of:
500 Meter Run
10 Strict Handstand Push-Ups
15 Thrusters (95/65 lbs)
Scale to: 300m/ 7 Strict or Pike/ 10 Th
Goal Time: 12-17 minutes
C. 53:00-Post Class Time
25 Cals Bike/Row Cooldown Pace > 2-4 min Supernova Ball Medial glute/IT Band> Repeat 25 Cals
FRIDAY, August 3rd
A. 12:00-27:00
Bench Press 531 Cycle 2, 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 of Goblet Squat @ 42X1 tempo between working sets ONLY as Active Recovery
B. 35:00-55:00
With a partner, alternating rounds, complete as many rounds and reps as possible in 20 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups
Scale to: Ring Rows and 10 Push-ups
Rounds Goal: 15+
C. 55:00-60:00
90/90 Pec Door Stretch 2-4 minutes
SATURDAY, August 4th
In teams of 3, complete the AMRAP's below...
AMRAP 7:
150/100 Calorie Bike
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 6:
120/80 Calorie Bike
Max Power Snatches (115/80)
Rest 3 Minutes
AMRAP 5:
90/60 Calorie Bike
Max Thrusters (95/65)