WEEK OF 9/25/23
5-3-1 Cycle 1/Week 3

Monday

Strength
Back Squat 1s (use 90% of heavy single)
40% x 5, 50% x 5, 60% x 5, 75% x 5, 85% x 3, 95% x 1+
-Perform a set every 2 minutes

WOD
5 rounds for time:
12 Front Squats (75/53)
12 Pullups
-Goal: 8-12 minutes or less
-Sub ring rows or jumping pullups

Tuesday

Strength
Bench Press 1s (use 90% of heavy single)
40% x 5, 50% x 5, 60% x 5, 75% x 5, 85% x 3, 95% x 1+-
Perform a set every 2 minutes

WOD
AMRAP in 20 minutes:
Run 1000m
in time remaining complete as many rounds as possible of:
3 Wall Walks
12 Step-ups (24/20)
-Goal: 6-8 rounds

Wednesday

Stamina
45 seconds of work/1:30 seconds of rest x 5 sets of each exercise:
1) Echo Bike
2) Row
3) Ski
-Score is total calories

Thursday

Strength
Deadlift 1s (use 90% of heavy single)
40% x 5, 50% x 5, 60% x 5, 75% x 5, 85% x 3, 95% x 1+
-Perform a set every 2 minutes

WOD
For time:
50 KB Swings (55/35)
100 Double-Unders
50 KB Swings (55/35)
-Goal: Sub 10 minutes

Friday

Strength
Shoulder Press 1s (use 90% of heavy single)
40% x 5, 50% x 5, 60% x 5, 75% x 5, 85% x 3, 95% x 1+
-Perform a set every 2 minutes

WOD
21-15-9 reps for time:
Push Jerks (135/93)
Box Jumps (24/20)
-Goal: 4-8 minutes

Saturday

Fitness with Friends