November 15, 2025
Cycle II
Week 1 of 10
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Strength
Back Squat
7-Rep Max
"Help!"
For Time:
150 Wallballs
*Every 2:00, starting at 0:00, perform 10 Overhead Squats
BARBELL
Elite: 95/65 lbs (43/29 kg)
Rx: 75/55 lbs (34/25 kg)
Intermediate: 45/35 lbs (20/15 kg)
Midline
A. Alternating Single Leg V-Up, 3 x 20
B. Russian Twist, 3 x 20
C. Weighted Abmat Sit-Ups, 3 x 20
- Rest as needed between sets and movements.
Mile Progression
3-5 Mile Steady Run
Steady run should be at the top end of your zone 2 pace.