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Strength Cycle Day 26 – 5/1/14

Warm-up: Coach's Choice. Skill: 5 rds(not timed) 1x rope climb(sub 3 rope pulls) Max effort Dubs -if you are not proficient in double unders, work on them for a good minute or so each round. Strength: Back Squat super set w/ Push Jerks -Perform 10 sets of three reps back squat, working to a peak in seven sets and repeating the ...

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Strength Cycle Day 25 – 4/30l/14

Warm-up: Coach's Choice. Skill: 3 x muscle-up emom for 7 minutes Strength: Thruster Superset W/ Suitcase deadlift (Use the same bar for each) -(starting weight: beginner: 55/85, advanced: 75/105) perform nine sets of 3 thrusters followed by 3 suitcase deadlifts per side. Increase the weight on the thruster ONLY if you complete all six suitcase deadlifts 6 Rds 15x sit-up 10x ...

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Strength Cycle Day 24 – 4/29/14

Warm-up: Coach's Choice. Skill: 4 rds (not timed, but keep moving) 5xRing Pull-ups (sub ring rows) 30 sec L-sit hold Strength: Weigthed Push-ups superset W/ Pendlay Row  superset of Weighted push up and Pendlay row. Partner up or break into groups of 3. Perform 10 rounds of 4 weighted push ups supersetted with 3 Pendlay rows with a 60s break between ...

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