September 3, 2025
Cycle I
Week 1
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Primer
3 Sets For Quality:
8 Back Rack Touch and Go Step Downs Each Leg
15 Weighted Abmat Sit-Ups
- Rest as needed between sets.
- Keep loads light to prime the body.
Weightlifting
Hang Power Snatch
3RM (7 RPE)
then...
-10% for 3
Strength
Deadlift
5 Rep Max
"Run it Back"
For Time:
[2 Sets]
400m Run
21 Chest to Bar Pull-Ups
21 Power Snatch
400m Run
15 Chest to Bar Pull-Ups
15 Power Snatch
400m Run
9 Chest to Bar Pull-Ups
9 Power Snatch
---4:00 Rest Between Sets---
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
Score: Total Time
Odd-Object / Strength EMOM
EMOM 16 (4 Rounds)
1. 8 Pendlay Rows
2. 30 Second Sandbag Bearhug Hold
3. 10 Double Dumbbell Bench Press
4. 6 Sandbag to Shoulder
SANDBAG
Elite: 150/100 lbs (68/46 kg)
Rx: 150/100 lbs (68/46 kg)
Intermediate: 100/70 lbs (46/32 kg)
Engine - Endurance
2 Rounds:
5:00 Ski Erg
5:00 Row
- To be done at endurance pace, or a 6-7/10 RPE. This is a pace where you are able to be in control the entire time and not spill over.