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Strength Cycle – Week 3 of 3

30
Aug
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Strength Cycle – Week 3 of 3

Okay crazies – this week we will be hitting it short and heavy. Next week will be testing.

We are closed for labor day so enjoy the long weekend and get plenty of rest.

Monday 8/31

GPP

DB Bench Press 3× 7 (Use a heavier weight than last week)

Rest 5 Minutes

Max Effort Pushups in 2 Minutes

Rest 5 Minutes
Max Effort Ring Rows in 3 Minutes
WOD- 5 Minute Amrap
5 Sprawl Burpees
5 Wall Balls
CF

Bench Press 3×6 (Use heavier weights than last week’s last set for all 3 sets- You do not need to build, You can use one load)

Rest 5 Minutes

Max Effort Pike Pushups in 2 Minutes

Rest 5 Minutes

Max Effort Pullups in 3 minutes

WOD – 5 Minute Amrap

5 Burpees
5 Wall balls
CFG

Bench Press 3×6 (Use heavier weights than last week’s last set for all 3 sets- You do not need to build, You can use one load)

Rest 5 Minutes

Max Effort HandStand Pushups in 2 Minutes

Rest 5 Minutes

Max Effort Chest 2 Bar Pullups in 3 minutes

WOD – 5 Minute Amrap

8 Burpees
8 Wall balls
Rest 10-15 Minutes
Row 1500m – For Time

Tuesday 9/1

GPP

NOT FOR TIME
30 Dumbbell Rows on Each Side
30 Eccentric Barbell Slides (Build and Only go as heavy as form allows)
4×25 M Sprints –  Go As Fast As Possible

CF

NOT FOR TIME
30 Dumbbell Rows on Each Side
30 Eccentric Barbell Slides (Build and Only go as heavy as form allows)
4×25 M Partner Band Sprints Go As Fast As Possible

CFG

NOT FOR TIME

30 Dumbbell Rows on Each Side
30 Eccentric Barbell Slides (Build and Only go as heavy as form allows)
30 Tire Flips
4×25 M Sled Sprints – Go As Fast As Possible (L175/M235)
Wednesday 9/2

3-6 Rounds
Every 30 Seconds with 15 Second Transition Time
Alternating Dead Bugs
Leg Scissors (Up and Down)
Plank and Twists (3 Point Move)
Hollow Rocks or Hollow Hold
Knee Raises ( Left Center Right)
Thursday 9/3

GPP

3 Rounds For Time

30 Air Squats
15 Slam Balls
CF

Back Squat 1-1-1-1
Dead Lift 1-1-1-1

CFG

Back Squat 1-1-1-1

Dead Lift 1-1-1-1
Friday 8/28

GPP

9 Min EMOM (1 Movement per minute – 3 Rounds of Each Movement)

20 Lunges

20 Pushups

20 Ring Rows

CF

9 Min EMOM (1 Movement per minute – 3 Rounds of Each Movement)

20 Goblet Lunges (GO Heavy As Possible With Good Form)

20 Pike Pushups

20 Pullups

CFG

9 Min EMOM (1 Movement per minute – 3 Rounds of Each Movement)

14 Barbell Front Rack Lunges @(30% of your Back Squat)

14 HSPU

8 Muscle Ups

Saturday

Team WOD – 2 Person Team

5 Rounds For Time   –  30 Minute Cap

100 Dubs
200 M Run (Together)
50 Wall Balls
– Break it up however you like

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