August 11, 2025
Cycle V
Week 9
For access to this same free program on the Strivee app, click the link below to sign up.
Skills Warmup
3 Rounds for Quality:
8 DBall Box Step-Overs
30 Second Freestand Handstand Hold
500m Easy BIke Erg
Stamina Press
Skill Conditioning
Alternating "On the 2:00" x 16 (4 Rounds):
Minutes 1+2 - 50' Barbell OH Walking Lunge
Minutes 3+4 - 7 Deficit Kipping HSPU + 3 Rope Climbs
Strength
Overhead Squat
1 x 5 at 77%
1 x 3 at 82%
2 x 2 at 87%
2 x 1 at 90%
1 x 1 at 92%
Percentages based on 1 Rep Max Overhead Squat
Conditioning
"2023 Quarterfinals Event 1"
9 front squats, weight 1 (heaviest)
9 handstand walks, 25 feet
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3 (lightest)
21 chest-to-wall handstand push-ups
♀ 155, 125, 95 lb
♂ 225, 185, 135 lb
Time cap: 15 minutes
Carries
4 Giant Sets:
50' Yoke Carry
4 Sandbag Cleans Over Yoke (150/100)
50' Yoke Carry
Rest 2 Minutes Between Sets