Monday 21.08.23

5/3/1 Deload

Deadlift

1×5 at 40% 1RM
1×5 at 50% 1RM
1×5 at 60% 1RM

Rest as needed between sets

Metcon (Rx)

AMRAP 15 mins
10 Pull-ups
10 Deadlifts, 315/205 lbs
20 Unbroken Double Unders

If you don’t do DUs unbroken, start over before moving on.

If that is too challenging, ideally you will practice 30sec of DU each round

Metcon (Masters/Scaled)

AMRAP 15 mins
10 Pull-ups
10 Deadlifts, 205/155 lbs
20 Double Unders

Subs for pull-ups

• Banded
• Negatives
• Ring rows

Tuesday 21.08.24

Metcon (Rx)

Filthy Fifty

For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

*Kettlebell Swings, 53/35 lbs

Super Fitness Robot time:
Men- 22:40 or less
Women- 23:37 or less

More Likely time:
Men- 28:37 or less
Women- 29:17 or less
(consider scaling if this seems unrealistic)

Metcon (Scaled)

35 Rep Chipper

For time:
35 Box Jumps, 20/12 in
35 Jumping Pull-ups
35 Russian Kettlebell Swings, 53/35 lbs
35 Walking Lunges
35 Knees-to-elbows
35 Push Press, 45/35 lbs
35 Back Extensions
35 Wall Balls, 14/10 lbs
35 Burpees
35 Single Unders

Box Jumps or Box Step-ups
Knees-to-elbows, Hanging Knee Raises, or Sit-ups

Wednesday 21.08.25

Strength

Overhead Squat

1×5 at 60% 1RM
1×3 at 70% 1RM
1×1 at 80% 1RM
1×5 at 70% 1RM
1×3 at 80% 1RM
1×1 at 90% 1RM

Rest as needed between sets.

Metcon

For time:
9 Power Snatches, 60% 1RM
9/6 Row Calories
9 Power Snatches, 60% 1RM
9/6 Row Calories
9 Power Snatches, 60% 1RM
9/6 Row Calories
Rest 2 mins
9 Power Cleans, 50% 1RM
9/6 Row Calories
9 Power Cleans, 50% 1RM
9/6 Row Calories
9 Power Cleans, 50% 1RM
9/6 Row Calories

20min time cap

Thursday 21.08.26

Toes-to-bar and Push Jerk Ladder

1-2-3-4-5-6-7-8-9-10-11 reps, for time of:
Toes-to-bar
Push Jerk, 115/75 lbs

*Record time, then with remaining time move straight into part B

Clean & Jerk

10 minutes to establish today’s 1 Rep Max

*When you are done with the ladder, you have 10min from that time to establish a 1RM Clean and Jerk

Friday 21.08.27

5/3/1 Deload

Bench Press

1×5 at 40% 1RM
1×5 at 50% 1RM
1×5 at 60% 1RM

Rest as needed between sets.

Metcon

Max Effort Intervals

5 rounds, 1 min per station, for max reps of:
Dumbbell Thruster, 50/35 lbs
Ski Erg Calorie
Handstand Walk, 5 m
Rest 1 min

*Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
**You may need to start out of order if your class is busy
***For the Handstand walks, every 5m increment equals 1 rep