Strength Cycle: Cycle 1 – Week 5
Strength/Skill
E2M4M
10 Strict Press – AHAP
-then:
E2M12M
3 Strict Press – AHAP
+
All in every round
5 Weighted Standing Y’s – 5/2.5
5 Weighted Standing T’s
5 Weighted Standing O’s
WOD
Teams of 2
16 Rounds
AMRAP 1
Life:
P1 – (10/7 Cal Row or 8/5 Cal Bike) + Max Burpees in remaining time
P2 – Rest
Sport:
P1 – (15/10 Cal Row or 12/8 Cal Bike) + Max Burpees in remainig time
P2 – Rest
*Each partner goes 8 rounds.
Cooldown
On your own: Roll out quads, hips, glutes, and calve
Unloaded
OTM for 10min:
10 Wallballs +
10 DB Snatches L: 30/20; S: 50/35
-rest 3min, then:
OTM for 10min:
Odd: L: 10; S: 15 Burpees
Even: L: 30; S: 50 Double Unders
-rest 3min, then:
AMRAP 10
5 Pullups
10 Pushups
15 Air Squats
Daily Reading
1. Muscular Strength and Mortality in Men
2. Tip: The Pros and Cons Lifting Belts
3. 5 Life-Changing Nutrition Tips for New Moms
4. Why You Need Better Ankle Mobility