WEEK OF 9.8.25
This week we be a deloading week for Wendler 5,3,1. Base your percentages off of your established new 1RM’s from 3 weeks ago. Next week we will be re-establishing new 1RMs
My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today.
If you ever have any questions about programming and our intentions, please reach out.
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See you all at the gym💪🏻
MONDAY 9.8.25 “CHOKE SLAM”
STRENGTH:
Bench Press
40% x 5
50% x 5
60% x 5
METCON:
3 Rounds of:
2min AMRAP of Burpee Over Bar
2min AMRAP of Snatch…135/95
1min Rest
For Total Reps
TUESDAY 9.9.25 “CLEAN 18”
STRENGTH:
Back Squat
40% x 5
50% x 5
60% x 5
METCON:
5 Rounds of:
18/14cal Ski
18/14cal Bike
18 Clean n Jerks…95/65
18 Pull Ups
1min Rest
For Time
(26min Time Cap)
WEDNESDAY 9.10.25 “LONG N THE SHORT”
3 Rounds of:
33/26cal Row
33 KB Swings…53/35
(3) 10m Walking Lunge
33 Box Jumps…20”
3min Rest then:
1mile Run
60 Toes to Bar
60 Wall Balls
400m Run
For Time
(40min Time Cap)
THURSDAY 9.11.25 “NVR 4GET”
STRENGTH:
30m Reverse Sled Drag Zercher Carry
METCON:
200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar)
100 KB Step Ups…70/53 (holding KB anyway)
*Step ups onto a stack of plates…45,35,25,15
200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar)
For Time
-Axle Bar is loaded with weight. Sled straps are hooked on the Axle bar. Pick up the bar in the Zercher hold and drag the loaded sled backwards.
⁃ On this day 21 years ago citizens, firefighters and first responders unfortunately experienced what it was like to drag another human being in this same fashion. Today let’s honor them by sharing just a bit of what they experienced in this workout.
FRIDAY 9.12.25 “5 ALIVE”
STRENGTH:
Deadlift
40% x 5
50% x 5
60% x 5
METCON:
Every 5min for 25min:
21/17cal Bike
21 DB Deadlifts…50/35’s
21 HSPU…floor
For Slowest Round
SATURDAY 9.13.25 “SWOLE SESH”
METCON:
10 Rounds of:
7 Chin Ups
7 Bench Press…205/125
7 S Arm DB Snatch…100/70
7 S DB Squats…100/70 (hold the DB anyway)
7/5cal Ski
1min Rest
For Time
(35min Time Cap)
SUNDAY 9.14.25 “ROX EATER”
4 Rounds of:
11min AMRAP of:
800m Run
30m Rope Sled Pull…270/225
30m Sled Push…270/225
20 Wall Balls
400m Run
2min Rest
For Total Reps