October 13, 2025
Cycle I
Week 7 of 9
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Primer
3 Sets For Quality:
8 Single Arm Dumbbell Cross Body Romanian Deadlift
0:30 Banded Psoas March
10 Alternating Weighted Pistols
- Rest as needed between sets.
- Keep loads light to prime the body.
Back Squat
Back Squat
5 x 3 at 88% of 1RM
Legless Stamina
3 Seated Legless Rope Climbs
5 Legless Rope Climbs
7 Rope Climbs
Rest as needed between to allow for quality reps.
"Flight of the Navigator"
6 Rounds for Time:
25 Wallballs, 10/9 ft.
15 Chest to Bar Pull-Ups
15 Calorie Row
1 MInute Rest Between Rounds
Score: TIme
WALLBALL
Elite: 20/14 lbs (9/6 kg)
Rx: 20/14 lbs (9/6 kg)
Intermediate: 20/14 lbs (9/6 kg)
Engine - Intervals
[Part 1]
6 Rounds:
0:30 Row Calories
1:30 Rest
--2:00 Rest--
[Part 2]
6 Rounds:
1:00 Row Calories
1:00 Rest
Score: Sum of Lowest Rounds of Part 1 and Part 2
Accessory
A. Tempo Goblet Squats, 4 x 6-8 at 31X1 Tempo
B. Barbell Overhead Walking Lunve, 4 x 50 ft.
C. Seated Box Jump, 5 x 1 with 2:00 Rest
D. Push-Up Assisted Nordic Curl, 3 x 8-10
Go as heavy as good form will allow.