MONDAY, SEPT 3rd
LABOR DAY, 9-11AM OPEN GYM ONLY
A. Back Squat 531 Cycle 3, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. "The Don"
With or without a partner, complete for time...
66 Deadlifts (110/75 lb)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders
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TUESDAY, SEPT 4th
A. 15:00-25:00
Shoulder Press 531 Cycle 3, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00-38:00
Complete 21,15, 9 reps for time...
Kettlebell Swings (70/53lbs)
Box Jumps (30/24")
Scale to: 15/12/9 or 12/9/6
Goal Time: 4-8 minutes
C. 45:00-60:00
2-3 Sets:
Down Mixed Carry (Farmer + Waiter)
Back Mixed Carry - Alternate Sides
GHD Supine Hold w/ PVC Twists x 30 seconds
Superman Hold x 30 seconds
Hollow Hold x 30 seconds
WEDNESDAY, SEPT 5th
A. 15:00-35:00
Every 5 minutes for 20 minutes (4 Rounds):
Run 300 meters
21 Walking Lunges
15 Pull-ups
9 Handstand Push-ups (HS Walk 50ft)
Scale to: 200m, 12/9/6 reps
Goal Time: ~3 minutes
B. 40:00-60:00
In teams of 2, complete the following...
Row 400m-300m-200m-100m (x2)
*Partner will hold 2 front racked KB's; NOTE: each drop of the KB is 5 burpees after last row is complete
THURSDAY, SEPT 6th
A. 15:00-25:00
Deadlift 531 Cycle 3, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00-40:00
3 Rounds for Time:
20 Unbroken Wall Ball (30/20lbs)
10 Power Snatch (135/95lbs)
Scale to: 10-15 wb, 7 ps
Goal Time: 5-10 minutes
C. 45:00-60:00
2-3 Sets:
Bike 10-15 Cals at 45-50rpm
Reverse MB Pike Outs x 10-15 reps
Side Plank x 30-45 sec per side
FRIDAY, SEPT 7th
A. 15:00-25:00
Bench Press 531 Cycle 3, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00-55:00
In Teams of 3, complete 5 Rounds Each:
100yd Sled Push (empty)
15 Burpees
Scale to: 50yd (only if athlete walks during 100m)
Goal Time: ~ 25 minutes (1.5min per interval)
C. 55:00-60:00
Lax Ball in Arch of Foot
SATURDAY, SEPT 8th
Retest 18.1 (Feb 23rd)
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row