A. Bench Press: Find 1RM


B. Strict Chin Up (weighted if possible): 4×5 (2 min rest)


8 min AMRAP:

  • 30 Double Unders
  • Push Press (115/75)
  • CTB Pull Ups

*each round starts with 30 double unders, then complete push press and pull ups starting with 2/2, increasing by 2 each round

**First round is 2 push press/2 pull ups, second round is 4/4, third round is 6/6, etc.


 Post WOD:

Structural Balance:

Powell Raises: 3×10

New Strength Cycle

This is our first week of the Wendler 531 program. I won’t go through a lengthy description on this site; there are plenty of blogs that have done that work (here is one such blog).

If you are interested enough you can checkout Wendler’s book: Wendler 531.

For the next three weeks there will be less variety in our strength work. Our strength schedule is as follows:

Monday: Back Squat

Tuesday: Bench press

Wednesday: Olympic/gymnastic technique or additional strength work

Friday: Deadlift

Saturday: Press

Each week you should make sure you perform the squat, press, deadlift and bench press. If you are a 3 day/week member, you may want to make up 1-2 of those movements after the WOD in place of the supplemental work.


Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!