Call Us: 407-960-3774

Strength Cycle – Week 1 of 3

16
Aug

Strength Cycle – Week 1 of 3

Consistency is the difference between success and failure. Making time for your training on a weekly basis may even mean waking up early so that you can put in work before going to work. As another school year begins there will be all sorts of obstacles making your commitment difficult to stick to. Think through these obstacles before they present themselves and be prepared to work around them. Traffic will be heavy, the kids will have sporting events to be at and your motivation may dwindle up against the pressures of time management and stress.

Remember that your training isn’t only about looking good. There are many benefits associated with  exercise that are essential to your overall health. Whether your goals are having a tight butt and toned legs or your more concerned with warding off heart disease, diabetes and cancer regular exercise is a major contributor to your success.

Take care of yourself so that you can take on everything else life throws your way. Don’t let anything get in the way of your gym time, be prepared and have a plan.

Testing Will Take Place Sept. 8th Through 12th

Monday 8/17

GPP

Dumbbell Bench Press 5×8

Max Banded Pullups or Ring Rows – Only Good Form Counts

7 Min Amrap – 5 WB Press , 3 Stone2Shoulder (May Use Slam Balls)

CF

Bench Press 5×8 – Perform Max Effort Plank immediately after each set

Max Pull ups  5 Sets

7 Min Amrap – 5 WB (Thrown as High As Possible), 3 Stone2Shoulder (May Use Slam Balls)

CFG

Bench Press 5×8 – Perform Max Effort Pushups immediately after each set

Weighted Pull ups 5/4/3/2/1 – Build

7 Min Amrap – 5 WB (Thrown as High As Possible), 3 Stone2Shoulder

Tuesday

GPP

8 Rounds

12 Goblet Squats

50 M Farmers Carry – Moderate Weight

CF

8 Rounds

12 Back Squats – Building each set

50 M Farmers Carry – Moderate Weight

CFG

8 Rounds

Yoke Carry 25M Build Up (DO NOT EXCEED WHAT YOU CAN DO SAFELY)

25M Farmers Carry – As Heavy As Possible

Resting between sets as needed

Wednesday

Accumulate As Much Time As Possible in these Positions Over 5 Rounds

Plank, Hollow, Handstand(Or Variations), L-Sit

*Make Note Of Your Times In Your Journals

5 Rounds of Max Effort

30 Seconds Each – Resting 30 Seconds Between

Ring Rows, Dips, Jumping Squats

*Make Note of Reps as we will be aiming to beat these numbers in the coming weeks

Thursday

GPP

3×8 Box Squats (Back Rack) – Build

3×8 KB Swings

3×8 KB Deadlift

CF

3×8 Box Squats (Back Rack) – Build

3×8 Good Mornings – Build with Perfectly Perfect Form

3×8 Deadlift – Build

CFG

3×8 Box Squats (Back Rack) – Build

3×8 Good Mornings – Build with Perfectly Perfect Form

3×8 Deadlift – Build

Friday

GPP

18 Min EMOM (1 Movement per minute – 6 Rounds of Each Movement)

12 Lunges

8 Pushups

6 Pull ups (Banded If Needed – NO KIPPING)

CF

18 Min EMOM (1 Movement per minute – 6 Rounds of Each Movement)

12 Goblet Lunges

8 Pike Pushups

6 C2B

CFG

18 Min EMOM (1 Movement per minute – 6 Rounds of Each Movement)

12 Goblet Lunges

8 HSPU

6 Muscle Ups

Saturday

3 Person Team

50 Tire Flips

100M Sled Push- 355/225 (2 Trips back and forth) 2 people at a time

200 Wall Ball Sit ups

 

Leave a Reply