Sunday, May 19 – Saturday, May 25

For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.

 

Day 1:

Back Squat:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Bench Press:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3+ Reps @ 90%

Accessory: 12 Minute EMOM

Minute 1:

  • 12 DB Flye (15/20)

Minute 2:

  • 12 Barbell Glute Bridges (HEAVY)

 

Day 2:

Deadlift:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Strict Press:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3+ Reps @ 90%

Accessory: TABATA

  • Banded Crunches (band overhead)
  • Rear Delt Raises (10/15)
  • Getting Started

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    FREE intro class every Saturday @ 10:30AM

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  • Questions?

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    Sunday, May 12 – Saturday, May 18

    For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.

     

    Day 1:

    Back Squat:

    • 3 Reps @ 70%
    • 3 Reps @ 80%
    • 3+ Reps @ 90%

    Bench Press:

    • 5 Reps x 5 Sets @ 75% (60 sec . rest b/t sets)

     

    Accessory: 3 Rounds

    • 10 GHD Hip Extensions (Scale to :30 Superman/Arch Hold)
    • 20 Bent Over Barbell Rows
    • 30 Banded Lat Pulldown

     

     

    Day 2:

    Deadlift:

    • 3 Reps @ 70%
    • 3 Reps @ 80%
    • 3+ Reps @ 90%

    Strict Press:

    • 5 Reps x 5 Sets @ 75%   (60 sec. rest b/t sets)

     

    Accessory: 10 Minute AMRAP

    • 10 Zottman Curls (10/20)
    • 10 Front Squat (93/135)
    • 10 DB Overhead Tricep Extension (35/50)

     

    Sunday, May 5 – Saturday, May 11

    TEST WEEK

     

    Day 1: 

    • Establish 1 Rep Max Back Squat
    • Establish 1 Rep Max Bench Press

     

    Day 2:

    • Establish 1 Rep Max Strict Press
    • Establish 1 Rep Max Deadlift

     

    *These max lifts will be the foundation for the upcoming 12 week strength cycle

    **All strength classes will utilize specific percentages for sets/reps of each lift, followed by accessory work.

    Sunday, April 28 – Saturday, May 4

    ** All classes this week are members’ choice **

    • Coaches will be present
    • Members can ask questions and look for advice on any lift/skill
    • Use this time for more individual attention!

     

    NEXT WEEK IS TEST WEEK for the upcoming new strength cycle!!!

    Sunday April 21, 2019 – Saturday April 27, 2019

    Week 8, Day 1

    Strength Work

    • Back Squat: 1 x 5
    • Deadlift: 2 x 5
    • Incline Bench Press: 2 x 5
    • Ring Dips: 1 x 5
    • Pull Ups: 2 x 5
    • Bent over Row: 1 x 5
    • Strict Press: 2 x 5
    • Barbell Curl: 2 x 5
    • Diamond Push Ups: 2 x 5
    • Calf Raises: 2 x 5
    • Barbell Roll Out: 2 x 5
    • Russian Twists: 2 x 20

    Accessory Work:

    10 Minutes

    • 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these)

     

    Week 8, Day 2

    Strength Work

    • Split Squat with DB: 1 x 5
    • Stiff Legged Deadlift: 1 x 5
    • Bench Press w/Barbell: 2 x 5
    • Dips on Parallets: 2 x 5
    • Chin Ups: 2 x 5
    • Strict Press with DB: 1 x 5
    • Barbell Shrug: 2 x 5
    • Hammer Curl: 2 x 5
    • Tricep Push Downs (PVC with Bands): 2 x 5
    • Weighted Calf Raises: 2 x 5
    • Russian Twist: 2 x 5
    • Side Plank: 3 x 30 seconds each side

    10 Minutes

    • 30 seconds on 30 seconds off for max calories – Row (this is all out so treat it as such. Go hard on these.)

    Week 8, Day 3

    Strength Work

    • Back Squat: 1 x 5
    • Deadlift: 2 x 5
    • Incline Bench Press: 2 x 5
    • Ring Dips: 2 x 5
    • Pull Ups: 2 x 5
    • Bent Over Row: 2 x 5
    • DB Bicep Curl: 2 x 5
    • Tricep Kick Backs: 2 x 5
    • Calf Raises: 2 x 5
    • V-Ups: 2 x 5
    • Around the World: 1 x 6

    10 Minutes

    • 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these)

    Sunday April 14, 2019 – Saturday April 20, 2019

    Week 7, Day 1

    Strength Work

    • Back Squat: 1 x 5
    • Deadlift: 2 x 5
    • Incline Bench Press: 2 x 5
    • Ring Dips: 1 x 5
    • Pull Ups: 2 x 5
    • Bent over Row: 1 x 5
    • Strict Press: 2 x 5
    • Barbell Curl: 2 x 5
    • Diamond Push Ups: 2 x 5
    • Calf Raises: 2 x 5
    • Barbell Roll Out: 2 x 5
    • Russian Twists: 2 x 20

    Accessory Work:

    10 Minutes

    • 30 seconds on 30 seconds off for max calories – Row (this is all out so treat it as such. Go hard on these)

     

    Week 7, Day 2

    Strength Work

    • Split Squat with DB: 1 x 5
    • Stiff Legged Deadlift: 1 x 5
    • Bench Press w/Barbell: 2 x 5
    • Dips on Parallets: 2 x 5
    • Chin Ups: 2 x 5
    • Strict Press with DB: 1 x 5
    • Barbell Shrug: 2 x 5
    • Hammer Curl: 2 x 5
    • Tricep Push Downs (PVC with Bands): 2 x 5
    • Weighted Calf Raises: 2 x 5
    • Russian Twist: 2 x 5
    • Side Plank: 3 x 30 seconds each side

    10 Minutes

    • 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these.)

    Week 7, Day 3

    Strength Work

    • Back Squat: 1 x 5
    • Deadlift: 2 x 5
    • Incline Bench Press: 2 x 5
    • Ring Dips: 2 x 5
    • Pull Ups: 2 x 5
    • Bent Over Row: 2 x 5
    • DB Bicep Curl: 2 x 5
    • Tricep Kick Backs: 2 x 5
    • Calf Raises: 2 x 5
    • V-Ups: 2 x 5
    • Around the World: 1 x 6

    10 Minutes

    • 30 seconds on 30 seconds off for max calories – Row (this is all out so treat it as such. Go hard on these)

    April 7, 2019 – April 13, 2019

    We are going down in reps again so please go up in weight. A set of 5 for a CrossFitter is pretty common so you should have a fairly good sense of what this feels like and how you should push it.

     

    Week 6, Day 1

    Strength Work

    • Back Squat: 1 x 5
    • Deadlift: 2 x 5
    • Incline Bench Press: 2 x 5
    • Ring Dips: 1 x 5
    • Pull Ups: 2 x 5
    • Bent over Row: 1 x 5
    • Strict Press: 2 x 5
    • Barbell Curl: 2 x 5
    • Diamond Push Ups: 2 x 5
    • Calf Raises: 2 x 5
    • Barbell Roll Out: 2 x 5

    Accessory Work:

    10 Minutes

    • 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these)

     

    Week 6, Day 2

    Strength Work

    • Split Squat with DB: 1 x 5
    • Stiff Legged Deadlift: 1 x 5
    • Bench Press w/Barbell: 2 x 5
    • Dips on Parallets: 2 x 5
    • Chin Ups: 2 x 5
    • Strict Press with DB: 1 x 5
    • Barbell Shrug: 2 x 5
    • Hammer Curl: 2 x 5
    • Tricep Push Downs (PVC with Bands): 2 x 5
    • Weighted Calf Raises: 2 x 5
    • Russian Twist: 2 x 5

    10 Minutes

    • 30 seconds on 30 seconds off for max calories – Row (this is all out so treat it as such. Go hard on these.)

    Week 6, Day 3

    Strength Work

    • Back Squat: 1 x 5
    • Deadlift: 2 x 5
    • Incline Bench Press: 2 x 5
    • Ring Dips: 2 x 5
    • Pull Ups: 2 x 5
    • Bent Over Row: 2 x 5
    • DB Bicep Curl: 2 x 5
    • Tricep Kick Backs: 2 x 5
    • Calf Raises: 2 x 5
    • V-Ups: 2 x 5

    10 Minutes

    • 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these)

    March 31, 2019 – April 6, 2019

    Week 5, Day 1

    Strength Work

    • Back Squat: 1 x 10
    • Deadlift: 2 x 10
    • Incline Bench Press: 2 x 10
    • Ring Dips: 1 x 10
    • Pull Ups: 2 x 10
    • Bent over Row: 1 x 10
    • Strict Press: 2 x 10
    • Barbell Curl: 2 x 10
    • Diamond Push Ups: 2 x 10
    • Calf Raises: 2 x 10
    • Barbell Roll Out: 2 x 10

    Week 5, Day 2

    Strength Work

    • Split Squat with DB: 1 x 10
    • Stiff Legged Deadlift: 1 x 10
    • Bench Press w/Barbell: 2 x 10
    • Dips on Parallets: 2 x 10
    • Chin Ups: 2×10
    • Strict Press with DB: 1 x 10
    • Barbell Shrug: 2 x 10
    • Hammer Curl: 2 x 10
    • Tricep Push Downs (PVC with Bands): 2 x10
    • Weighted Calf Raises: 2 x 10
    • Russian Twist: 2 x 10

    Week 5, Day 3

    Strength Work

    • Back Squat: 1 x 10
    • Deadlift: 2 x 10
    • Incline Bench Press: 2 x 10
    • Ring Dips: 2 x 10
    • Pull Ups: 2 x 10
    • Bent Over Row: 2 x 10
    • DB Bicep Curl: 2 x 10
    • Tricep Kick Backs: 2 x 10
    • Calf Raises: 2 x 10
    • V-Ups: 2 x 10

    March 24, 2019 – March 30, 2019

    Since we are doing less reps feel free to go up in weight. Remember that the point is full range of motion through the movement so if you cannot get the full extension of the movement with that weight you need to go down in weight. If you don’t find that you are challenged with the weight you are using go up in weight. If you have questions please feel free to ask!

    Week 4, Day 1

    Strength Work

    • Back Squat: 1 x 10
    • Deadlift: 2 x 10
    • Incline Bench Press: 2 x 10
    • Dip on Parallets: 1 x 10
    • Chin Ups: 2 x 10
    • Bent over Row: 1 x 10
    • Strict Press: 2 x 10
    • DB Bicep Curl: 2 x 10
    • Tricep Kick Back: 2 x 10
    • Calf Raises: 2 x 10
    • GHD Sit Ups: 2 x 10

    Week 4, Day 2

    Strength Work

    • Split Squat with DB: 1 x 10
    • Stiff Legged Deadlift: 1 x 10
    • Bench Press w/Barbell: 2 x 10
    • Dips: 2 x 10
    • Chin Ups: 2×10
    • Strict Press: 1 x 10
    • Barbell Shrug: 2 x 10
    • Hammer Curl: 2 x 10
    • Tricep Push Downs (PVC with Bands): 2 x10
    • Weighted Calf Raises: 2 x 10
    • Weighted Sit Ups: 2 x 10

    Week 4, Day 3

    Strength Work

    • Back Squat: 1 x 10
    • Deadlift: 2 x 10
    • Incline Bench Press: 2 x 10
    • Dips: 2 x 10
    • Chin Ups: 2 x 10
    • Bent Over Row: 2 x 10
    • DB Bicep Curl: 2 x 10
    • Tricep Kick Backs: 2 x 10
    • Calf Raises: 2 x 10
    • Strict Hanging Leg Raises: 2 x 10

    March 17, 2019 – March 23, 2019

    Since we are doing less reps feel free to go up in weight. Remember that the point is full range of motion through the movement so if you cannot get the full extension of the movement with that weight you need to go down in weight. If you don’t find that you are challenged with the weight you are using go up in weight. If you have questions please feel free to ask!

    Week 3, Day 1

    Strength Work

    • Back Squat: 1 x 10
    • Deadlift: 2 x 10
    • Incline Bench Press: 2 x 10
    • Dip on Parallets: 1 x 10
    • Chin Ups: 2 x 10
    • Bent over Row: 1 x 10
    • Strict Press: 2 x 10
    • DB Bicep Curl: 2 x 10
    • Tricep Kick Back: 2 x 10
    • Calf Raises: 2 x 10
    • GHD Sit Ups: 2 x 10

    Week 3, Day 2

    Strength Work

    • Split Squat with DB: 1 x 10
    • Stiff Legged Deadlift: 1 x 10
    • Bench Press w/Barbell: 2 x 10
    • Dips: 2 x 10
    • Chin Ups: 2×10
    • Strict Press: 1 x 10
    • Barbell Shrug: 2 x 10
    • Hammer Curl: 2 x 10
    • Tricep Push Downs (PVC with Bands): 2 x10
    • Weighted Calf Raises: 2 x 10
    • Weighted Sit Ups: 2 x 10

    Week 3, Day 3

    Strength Work

    • Back Squat: 1 x 10
    • Deadlift: 2 x 10
    • Incline Bench Press: 2 x 10
    • Dips: 2 x 10
    • Chin Ups: 2 x 10
    • Bent Over Row: 2 x 10
    • DB Bicep Curl: 2 x 10
    • Tricep Kick Backs: 2 x 10
    • Calf Raises: 2 x 10
    • Strict Hanging Leg Raises: 2 x 10