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
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
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
Tuesday 9/1
GPP
CF
CFG
NOT FOR TIME
Wednesday 9/2
GPP
3 Rounds For Time
CF
CFG
Back Squat 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
5 Rounds For Time – 30 Minute Cap