WEEK OF 7.21.25
This is Week 2 of another round of Wendler 5,3,1. We will be cycling through 12 weeks of it with some additional strength and builder programming on days we don’t do Wendler.
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 7.21.25 “JACKED FROST”
STRENGTH:
Deadlift
70% x 3
80% x 3
90% x 3 plus
METCON:
Every 5min for 20min:
21 Burpee Bar Touch
21 Deadlifts…155/105
13 Hang Cleans…155/105
8 S2OH…155/105
For Slowest Round
(Use a loading that could be unbroken for the barbell at least for the first round)
TUESDAY 7.22.25 “GIRL POWER”
STRENGTH:
Bench Press
70% x 3
80% x 3
90% x 3 plus
METCON:
5 Rounds of:
20/17cal Bike
3 Rounds of “CINDY”
2min Rest
For Time
(23min Time Cap)
WEDNESDAY 7.23.25 “HY DURATION”
BUILDER:
3 Rounds of:
18 Close Grip Bench Press
18 Bent Over Barbell Row
18 DB Shoulder Press
18 KB Upright Row
METCON:
3 Rounds of:
60m Sled Push…270/225
40 Wall Balls…20/14…10
40/32cal Ski
2min Rest
For Time
(23min Time Cap)
THURSDAY 7.24.25 “THE RAPIDS”
STRENGTH:
Back Squat
70% x 3
80% x 3
90% x 3 plus
METCON:
6 Rounds of:
1min AMRAP of:
Calorie Bike
1min Rest
1min AMRAP of:
Calorie Row
1min Rest
For Total Calories
FRIDAY 7.25.25 “YOUNGER DRYAS”
BUILDER:
3 Rounds of:
4 Negative Toes to Bar
18 Dips
18 Barbell Curls
METCON:
8 Rounds of:
8 Toes to Bar
8 DB Hang Snatch…50/35’s
8 DB Box Step Ups…50/35’s…20”
For Time
(19min Time Cap)
SATURDAY 7.26.25 “HARD KNOCKS”
STRENGTH:
Work up to a heavy Power Clean
METCON:
10-1 of:
Power Clean…205/145
Bench Press…205/125
(8 Strict Pull Ups after each round)
For Time
SUNDAY 7.27.25 “ROXANNE”
HYROX:
E7MOM for 42min:
800m Run
30m Burpee Broad Jump
15 Wall Balls
For Slowest Round