November 11, 2025
Cycle II
Week 1 of 10
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Strength
Front Squat
1 Rep Max
"Feisty Fran"
For Time:
27-21-15-9 Chest to Bar Pull-Ups
21/16 Calorie Echo Bike
15 Thrusters
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
Athlete
A. Broad Jump, 3 x 5
B. Medball Side Rotation Rebounds, 3 x 10 Each Side
C. Medball Straight Leg Sit-Ups, 3 x 20
Rest as needed between sets and movements.
Accessory
A. Barbell Bent Over Row, 4 x 6-8 at 31X1 Tempo
B1. Strict Pull-Up, 3 x 6-8
B2. Seated Sled Face Pull, 3 x 10
C. Banded Curls, 50 Reps
Engine
15 Rounds:
1:00 Row Calories
1:00 Rest
Score: Total Calories
We will re-test this at the end of this cycle.