July 29, 2025
Cycle V
Week 7
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Skills Warmup
3 Rounds for Quality:
Max Effort Parallette L-Sit
5 Pull-Overs
250m Easy Ski
Stamina Lower
Skill Conditioning
Alternating "On the 2:00" x 16 (4 Rounds):
Minutes 1+2 - 50' Barbell OH Walking Lunge
Minutes 3+4 - 500m Bike Erg + 2 Rope Climbs
Strength
Push Jerk
Set 1: 86% x 1 Rep
Set 2: 86% x 2 Rep
Set 3: 86% x 3 Rep
Set 1: 89% x 1 Rep
Set 2: 89% x 2 Rep
Set 3: 89% x 3 Rep
Set 1: 92% x 1 Rep
Set 2: 92% x 2 Rep
Set 3: 92% x 3 Rep
Percentages based on 3 rep max.
Conditioning
"The Gambler"
4 Rounds for Time:
1,000m Bike Erg
50 Double Unders
10 Hang Power Clean
1:00 Rest
Time Cap: 20 Minutes
Score: Time, Including Rest
BARBELL
Elite: 185/135 llbs (84/61 kg)
Rx: 155/105 lbs (70/48)
Intermediate: 115/85 lbs (52/38 kg)
Sprints
5 Sets:
200m Sprint
4 Minute Rest