August 13, 2025
Cycle V
Week 9
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Skills Warmup
3 Rounds for Quality:
8 Sandbag to Shoulder
25 Drag Rope Double Unders
500m Easy BIke Erg
Conditioning
"Seperator"
10 Rounds for Time:
18 Wallballs
12 GHD Sit-Ups
6 Shuttle Runs, 25ft. (7.5m) Down & Back
1 Legless Rope Climb
Wallball: 20/14lbs (9/6 kg) to 10'
Goal Time: 20:00-22:00
Score: Time
Accessory
3 Giant Sets:
50' Single Arm Overhead Dumbbell Walking Lunge (Left)
50' Single Arm Overhead Dumbbell Walking Lunge (Right)
50' Broad Jumps
Rest 1:30 Between Sets
Burn the Ships
2 Rounds For Time:
50 ft. Double Dumbbell Overhead Walking Lunge
20/18 Calorie Row