WEEK OF 8.4.25
This is Week 4 of Wendler 5,3,1. It is a deloading week. Next week we will be attempting new 1 rep Maxes for each lift. We will be cycling through 15 weeks of this strength program 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 8.4.25 “DEATH SQUAD”
STRENGTH:
Deadlift
40% x 5
50% x 5
60% x 5
METCON:
21…15…9 of:
Bike Cals (18…12…6)
Deadlift…185/125
Burpee Bar Touch
Chest to Bar Pull Ups
For Time
(14min Time Cap)
TUESDAY 8.5.25 “CAST AWAY”
Bench Press
40% x 5
50% x 5
60% x 5
METCON:
6 Rounds of:
2min AMRAP of:
Cash in- 15 Bench Press…185/115
Remainder Calories Rowed
2min Rest
For Total Calories Rowed
WEDNESDAY 8.6.25 “HY JEANS”
BUILDER:
E4MOM for 12min:
18 Chin Ups
18 Bent Over Barbell Row
18 KB Upright Row
METCON:
3 Rounds of:
30m Sled Rope Drag…270/225
30m Sled Push…270/225
40 Wall Balls…20/14…10’
40cal Ski
2min Rest
For Time
THURSDAY 8.7.25 “BOBS SLED”
BUILDER:
E4MOM for 12min:
18 Close Grip Bench Press
18 Dips
18 Shoulder Press
METCON:
2 Rounds of:
55/44cal Bike
200m Reverse Sled Drag…90/45
For Time
(22min Time Cap)
FRIDAY 8.8.25 “PRESS RELEASE”
STRENGTH:
Back Squat
40% x 5
50% x 5
60% x 5
METCON:
50/40cal Row
50 Double Unders
15 Toes to Bar
20 Shoulder Press…115/75
40/32cal Row
50 Double Unders
15 Toes to Bar
20 Strict HSPU… floor
30/24cal Row
50 Double Unders
15 Toes to Bar
20 HSPU…floor
For Time
(21min Time Cap)
SATURDAY 8.9.25 “FUNAKI”
STRENGTH:
Work up to a heavy power Snatch
METCON:
10-1 of:
Snatch…155/105
(1 “Cindy” round before each round)
For Time
SUNDAY 8.3.25 “ROX SKIPPING”
HYROX:
2 Rounds of:
1200m Run
60m Burpee Broad Jump
50 Wall Balls
1200m Run
500m Row
500m Ski
For Time
(45min Time Cap)