WEEK OF 9.29.25
Week 2 of a new cycle of Wendler 5,3,1. Use your new established 1RMs from last week to apply to this cycle.
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 9.29.25 “DUMB WAITER”
STRENGTH:
Back Squat
70% x 3
80% x 3
90% x 3 plus
METCON:
Every 4min for 20min:
60m Sled Push…270/225
15/12cal Ski
25 S Arm DB Hang Snatch…50/35’s
For Slowest Round
TUESDAY 9.30.25 “BAG MAN”
STRENGTH:
5×5 Pull Ups
METCON:
5 Rounds of:
3min AMRAP of:
27/21cal Bike
Remainder of 3min:
5 Burpee Box Jumps…24/20”
5 Sandbag Clean…150/100
2min Rest
For Total Reps without bike
WEDNESDAY 10.1.25 “SKINNY MOVER”
STRENGTH:
Bench Press
70% x 3
80% x 3
90% x 3 plus
METCON:
2 Rounds of:
10min AMRAP of:
15cal Ski
30 S Arm DB Hang CnJ…50/35
(4) 10m Walking Lunge
15 Burpee onto plate
(4) 10m Walking Lunge
2min Rest then:
7min AMRAP of:
10 Wall Walks (sub- 20 push ups)
30 Box Jumps
(4) 30m Shuttle Touch
15 Chin Ups
2min Rest
For Total Reps
THURSDAY 10.2.25 “7 UP”
STRENGTH:
5×5 Shoulder Press
METCON:
7 Rounds of:
200m Run
10 Toes to Bar
7 Snatches…135/95
1min Rest
For Time
(20min Time Cap)
FRIDAY 10.3.25 “COLD BREW”
STRENGTH:
Deadlift
70% x 3
80% x 3
90% x 3 plus
METCON:
3 Rounds of:
30/24cal Ski
24 Back Squats…115/75
6 Burpee Bar Touch
1min Rest
For Time
(17min Time Cap)
SATURDAY 10.4.25 “FAB 5”
METCON:
7min AMRAP of:
15/12cal Bike
(2) Rope Pull Sled Drag…315/225
2min Rest
7min AMRAP of:
15/12cal Row
9 Deficit HSPU…(2)35’s
2min Rest
7min AMRAP of:
15 Burpee Bar Touch
9 Sandbag Clean…150/100
For Total Reps
SUNDAY 10.5.25 “BUTCHER ROX”
5 Rounds of:
30m Sled Rope Drag…270/225
30m Sled Push…270/225
800m Run
22 Wall Balls…20/14…10
2min Rest
For Time
(45min Time Cap)