September 2, 2025
Cycle I
Week 1
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Primer
3 Rounds, for Quality:
10 Banded Face Pulls
10 Banded Pull-Aparts
10 Banded Upright Rows
30 Second Plank Shoulder Taps
- Rest as needed between sets.
- Keep loads light to prime the body.
Strict Press
Strict Press
1 Rep Max
then...
3 x 8 at 70% of 1RM Today
Skill Density
For Time:
50 Burpee Box Jump Overs, 24"/20"
"Gumbi"
On the 4:00 x 5 Rounds:
30/24 Calorie Row
20 Toes to Bar
10 Shoulder to Overhead
BARBELL
Elite: 155/105 lbs (70/48 kg)
Rx: 135/95 lbs (61/43 kg)
Intermediate: 115/85 lbs (52/38 kg)
Score: Slowest Round
Midline
4 Sets, for Quality:
10 Seated Leg Lifts Over Dumbbell
20 Hollow Pulses
20 Arch Pulses
10 Strict Toes to Bar
Rest as needed between sets.
Aerobic
30 Minute Zone 2 Run