August 12, 2025
Cycle V
Week 9
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Skills Warmup
3 Rounds for Quality:
25 ft. Single DB Overhead Walking Lunge
14 Alternating Pistols
250m Easy Ski Erg
Stamina Lower
On the 2:00 x 4 Rounds:
Round 1: 20/16 Cal Bike Erg + 20 Air Squats
Round 2: 16/13 Cal Bike Erg + 25 Air Squats
Round 3: 14/11 Cal Bike Erg + 30 Air Squats
Round 4: 12/9 Cal Bike Erg + 35 Air Squats
Strength
Push Jerk
Set 1: 88% x 1 Rep
Set 2: 86% x 2 Rep
Set 3: 86% x 3 Rep
Set 1: 90% x 1 Rep
Set 2: 90% x 2 Rep
Set 3: 90% 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
"When I'm 64"
For Time:
64 Bar Facing Burpees
64 Power Snatch, 95/65 (52/38 kg)
64 Chest to Bar Pull-Ups
64/50 Calorie Row
Time Cap: 22 Minutes
Score: Time
Sprints
2 Sets:
55m Sprint
3 Minute Rest
2 Sets:
320m Sprint
3 Minute Rest