MONDAY, AUGUST 6th
A. 12:00-22:00
Back Squat 531 Cycle 2, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00-52:00
For time:
80 Double-Unders (160 SU)
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
Scale to: 40 DU/80 SU, 25 KBS, 15 Bar Dips, 5 Bar Mup/ 10 Strict Pull-ups or Ring Rows
Goal Time: 16-21 min, TIME CAP 22min
C. 55:00-60:00
Supernova Ball Lats 5min
TUESDAY, AUGUST 7th
A. 12:00-22:00
Shoulder Press 531 Cycle 2, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00- 42:00
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)
Scale to: 15, 12, 6 reps
Goal Time: 7-12 minutes
C. 45:00-60:00
2-3 Sets:
20 Banded Glute Bridges
10 Windshield Wipers
GHD Hip Extension Hold x 20-30 sec
GHD Supine Hold x 20-30 sec
Single Lax Ball 1st rib and/or arch of foot
WEDNESDAY, AUGUST 8th
A. 15:00-45:00
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 DB Snatch (50/35lbs)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200 Meter Run
B. 50:00-60:00
2 Sets:
Side Plank (Left) x 40 seconds
Side Plank (Right) x 40 seconds
Supermans x 30 seconds
Hollow Rocks or Hold x 30 seconds
THURSDAY, AUGUST 9th
A. 15:00-25:00
Deadlift 531 Cycle 2, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00-40:00
For time:
40/30 Calories of Assault Bike
25 Unbroken Wall Balls (30/20lbs)
15 D- Ball over Shoulder (150/100lbs)
Goal Time: 5-10 minutes
C. 45:00-60:00
2-3 Sets:
Reverse Sled Drag Down N Back
Mixed Carry Kneeling to Standing x 16-20 reps, switch lead legs 1/2 way (44/26lbs)
Ring Push-ups x 8-10 reps
Supernova Ball Low Back/ Ant Hip Flexor
FRIDAY, AUGUST 10th
A. 15:00-25:00
Bench Press 531 Cycle 2, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 35:00-60:00
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.
Scale to: 200-300m, 10 DL, 15 Pull-ups
Goal Time: 20-25 minutes, scale to hit 4-5 minutes per round
SATURDAY, AUGUST 11th
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000 Meter Row
80 Walking Lunges with Kettlebell Farmer’s Carry
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)