Strength Cycle: Cycle 1 – Week 1
Strength/Skill
Every 90sec for 12min (8 rounds)
1 Strict Press – AHAP
+
Alt. every round:
10 Weighted Standing Y’s – 5/2.5
10 Weighted Standing T’s
5 Weighted Standing O’s
WOD
40 Situps
15 Power Snatch – L: 75/55; S: 95/65
30 Situps
15 Power Snatch
20 Situps
15 Power Snatch
10 Situps
15 Power Snatch
*We’d like to see you push the intensity button by keeping the snatches as close to unbroken as possible. Probably have to break them up in the later rounds. Midline and grip killer.
Cooldown
On your own: Roll out quads, hips, glutes, and calve
Unloaded
For Time:
Run 400m
Row 500m
50 DB Push Press – L: 25/15; S: 35/20
Run 400m
Row 500m
50 Pushups
Run 400m
Row 500m
50 Wallballs
Run 400m
Row 500m
50 KB Sumo DL High-Pulls – L: 35/26; S: 53/35
Run 400m
Row 500m
100 Double Unders
*Cap = 38min
Daily Reading
1. 4 Science Based Protein Rules for Strength Athletes
2. Border Patrol: How to Expand Your Capacity
3. Top 10 Post-Workout Nutrition Foods to Accelerate Recovery
4. Trump Administration Reverses Bottled Water Ban In National Parks