August 2, 2025
Cycle V
Week 7
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Skills Warmup
3 Sets for Quality:
1,000m Bike Erg
3 Strict Dips + 10 Second Top of Dip Support Hold
30 Second Hollow Hold
3 Strict Dips + 10 Second Middle of Dip Support Hold
30 Second Hollow Hold
3 Strict Dips + 10 Second Bottom of Dip Support Hold
Conditioning
"Left Overs"
[For Time]
3 Rounds:
21 Chest to Bar Pull-Ups
15 Handstand Push-Ups
9/7 Calorie Row
-2 Minute Rest, Into...-
2 Rounds:
15 Bar Muscle-Ups
15/12 Calorie Row
Time Cap: 16:00
Strength
On the Minute x 14 (7 Rounds):
Min 1 - 2 Front Squats
Min 2 - 4 Back Squats
Single barbell, loaded throughout at 75-77% 1RM Front Squat.
Odd-Object / Barbell EMOM
5 Rounds:
200 Meter Run
100' D-Ball Carry (100/70)
200 Meter Run
Rest 1 Minute Between
Trail Run
30-45 Minute Trail Run or Hike