June 21, 2025
Cycle V
Week 1
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Skills Warmup
3 Rounds for Quality:
50m Double KB Front Rack Carry
21 Chest to Bar Pull-Ups
500m Easy BIke Erg
"Bend the Knee"
4 Rounds For Time:
25 Toes to Bar
500 Meter Row
100' Dumbbell Front Rack Lunge (50/35)'s
Rest 2 Minutes Between Rounds
Strength
On the Minute x 8 (4 Rounds):
Min 1 - 5 Front Squats
Min 2 - 10 Back Squats
Single barbell, loaded throughout at 53-55% 1RM Front Squat.
Odd-Object / Barbell EMOM
EMOM 16 (4 Rounds):
1. 50 ft. Sled Push
2. 50 ft. Rope Sled Pull
3 & 4. 100 Meter Sandbag Front Rack Walk
Ruck
60-90 Minute Hike or Ruck