July 5, 2025
Cycle V
Week 3
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Skills Warmup
3 Sets for Quality:
1,000m Bike Erg
20 Second Top of Dip Support Hold
30 Second Hollow Hold
20 Second Middle of Dip Support Hold
30 Second Hollow Hold
20 Second Bottom of Dip Support Hold
Repeat from last week.
"Upstream"
AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Rower
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Rower
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Rower
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Rower
Max Calorie Row
Strength
On the Minute x 12 (6 Rounds):
Min 1 - 3 Front Squats
Min 2 - 6 Back Squats
Single barbell, loaded throughout at 66-68% 1RM Front Squat.
Odd-Object / Barbell EMOM
For Time:
800m Sandbag Run (70/50)
Recovery
60-90 Minute Hike or Ruck