June 25, 2025
Cycle V
Week 2
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Skills Warmup
3 Rounds for Quality:
5 Dumbbell Overhead Squats Each Arm
15 Toes to Bar
250m Easy Row
Stamina Builder - Pull
On the 2:00 x 6 Rounds:
25% Max Ring Muscle-Ups
7-7-5-5-3-3 Front Squats
BARBELL
1. 55% of 1 Rep Max
2. 60% of 1 Rep Max
3. 65% of 1 Rep Max
4. 70% of 1 Rep Max
5. 75% of 1 Rep Max
6. 80% of 1 Rep Max
"Weight of the World"
On the 4:00 x 5 Rounds:
15 Burpee Box Jump Overs (24"/20")
4 Single DB Push Jerks Per Arm (100/70)
15/12 Calorie Row
Score: Slowest Round
DUMBBELL
Elite: 100/70 lbs (45/32 kg)
Rx: 80/55 lbs (36.5/25 kg)
Intermediate: 70/50 lbs (32/22.5 kg)
Accessory
3 Giant Sets:
15 Double Dumbbell Sumo Deadlifts
25' Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows
25' Double Dumbbell Overhead Carry
Rest as Needed Between Sets
Burn the Ships
3 Rounds for Time:
30 GHD Sit-Ups
5 Overhead Squats
BARBELL
Elite: 225/155 lbs (102.5/70 kg)
Rx: 185/135 lbs (84/61 kg)
Intermediate: 135/95 lbs (61/43 kg)