October 14, 2025
Cycle I
Week 7 of 9
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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
5 x 3 at 88% of 1RM
Skill Density
Toes to Bar
4 Rounds:
10.10
10 Second rest between clusters.
1 Minute rest between rounds.
"Jackie Chan"
For Time:
15-12-9-6-3
Strict Handstand Push-Ups
75 Double Unders
3 Rope Climbs
Score: Time
Midline
4 Sets for Quality:
50 ft. Seal Walk
20 GHD Hip Extensions
30 Second Hanging Hollow Hold
Rest as needed between sets.
Repeat from last week, aim for perfect movement and shapes.
Aerobic
45 Minute Zone 2 Run