September 6, 2025
Cycle I
Week 1
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Primer
3 Sets For Quality:
8 Dumbbell RNT Reverse Lunges Each Leg
15 Banded Glute Bridges
- Rest as needed between sets.
- Keep loads light to prime the body.
Clean
Hang Power Clean + 3 Push Jerks
Bulid to a Heavy
then...
-10% for One Complex
"Drag Race"
On the 2:30 x 8 Rounds:
5 Sandbag to Shoulder
12/10 Calorie Echo Bike
12 Line Facing Burpees
SANDBAG
Elite: 150/100 lbs (68/46 kg)
Rx: 150/100 (68/46 kg)
Intermediate: 100/70 (46/32 kg)
Score: Slowest Round
Capacity
7 Rounds, For Quality:
2:00 Zone 2 Bike Erg
4/3 Rope Climbs
10 Parallette Shoot-Throughts
2:00 Zone 2 Bike Erg
8 DBall to Shoulder
- Entire piece is to be done at a 6/10 RPE. SImply move, sweat, and breathe.
Engine - Power
5 Rounds:
1:00 Bike Erg, Max Efffort
5:00 Rest
Score: Total Calories