WEEK OF 8.3.26
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Currently along with the daily METCON we are in a phase of Wendler 5,3,1. This is the best way I’ve found to build strength while keeping up with all the other aspects of fitness.
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 8.3.26 “CLEAN PEAK”
STRENGTH:
Deadlift
70% x 3
80% x 3
90% x 3 plus
METCON:
E3MOM for 21min of:
4 Ring Muscle Ups (sub- BMU, 12 Pull Ups, 12 Toes to rings)
12 Power Cleans…135/95
9 S2OH…135/95
For Slowest Round
TUESDAY 8.4.26 “CAROL OF THE BELLS”
STRENGTH:
Back Squat
70% x 3
80% x 3
90% x 3 plus
METCON:
27…21…15…9 of:
Back Squat…115/75
Toes to Bar
S Arm KB Hang Snatch…70/53
For Time
(17min Time Cap)
WEDNESDAY 8.5.26 “MASH 10”
CORE VALUES:
9min AMRAP of:
Cash in:
1min Hollow Hold
1min Plank
Then:
20 Grasshoppers
20 DB Sit Ups
10 Negative Toes to bar
METCON:
2 Rounds of:
15min AMRAP of:
Cash in:
120m KB Farmers Carry…70/50’s
120m Walking Lunge
Then:
50 Wall Balls…20/14…10’
50cal Ski Erg
50 S Arm DB CnJ…50/35
50cal or 800m Run
50 Burpee Bar Touch
2min Rest
For Total Reps
THURSDAY 8.6.26 “QUICK HITTER”
OLYMPIC:
Take 10mins to work up to a heavy complex of:
1 Squat Snatch+ 1 OHS
METCON:
E3MOM for 21min:
20/17cal Row
6 OHS…155/105
For Slowest Round
FRIDAY 8.7.26 “McGRIPPERSON”
STRENGTH:
Bench Press
70% x 3
80% x 3
90% x 3 plus
METCON:
8 Rounds of:
12 DB Hang Squat Clean…50/35’s
12 DB Bench Press…50/35’s
12 C2B Pull Ups
1min Rest
For Time
(22min Time Cap)
SATURDAY 8.8.26 “PEAS IN A POD”
With a parter, share reps and complete the following:
3 Rounds of:
50/40cal Ski
60m Sled Drag…225/180
30 Burpee Box Jump Over
40 Deadlifts…275/185
50 HSPU…25’s
For Time
SUNDAY 8.9.26 “ROX CUTTER”
E8MOM for 48min:
30m Sled Push…270/225
800m Run
22 Wall Balls…20/14…10
For Slowest Round