June 18, 2025
Cycle V
Week 1
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Skills Warmup
3 Rounds for Quality:
8 Sandbag to Shoulder
25 Drag Rope Double Unders
500m Easy BIke Erg
Stamina Pull
[For Quality]
3 Rounds:
1 Legless Rope Climb
1 Minute Easy Bike Erg
into...
2 Rounsd:
10/8 Ring Muscle-Ups
1 Minute Easy Bike Erg
into...
1 Round:
30 Chest to Bar Pll-Ups
"Lumberjack"
For Time:
65 Chest to Bar Pull-Ups
30/24 Cal Row
55 Shoulder to Overhead
30/24 Cal Row
45 Toes to Bar
30/24 Cal Row
35 Bar facing Burpees
30/24 Cal Row
25 Power Cleans
30/24 Cal Row
15 Deficit HSPU (9"/7")
BARBELL
Elite: 155/105 lbs (70/48 kg)
Rx: 135/95 lbs (61/43 kg)
Intermediate: 115/85 lbs (52/38 kg)
Accessory
3 Sets:
10 Supinated Grip Ring Rows
20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)
:30 Second Banded Glute Bridge Hold
Rest as needed between sets.
Burn the Ships
For Time:
400m Run
10 Clean and Jerks
BARBELL
Elite: 185/135 llbs (84/61 kg)
Rx: 155/105 lbs (70/48)
Intermediate: 115/85 lbs (52/38 kg)