2 sets:
:45 row
6 stretch lunges
10 step-ups
5 med-ball squats
5 wall-ball
-ADV RX –
5 rounds for time:
440-m row
10 box jumps (24/30 in)
10 deadlifts (185/275 lb)
10 wall-ball shots (14/20 lb)
– 25:00 time cap.
-RX –
5 rounds for time:
440-m row
10 box jumps (20/24 in)
10 deadlifts (95/135 lb)
10 wall-ball shots (10/14 lb)
– 25:00 time cap.
-Scaled –
3 rounds for time:
440-m row
10 box step-ups (20/24 in)
10 deadlifts (55/75 lb)
10 wall-ball shots (6/10 lb)
– 25:00 time cap.
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
5 rounds for time:
440-meter run
10 broad jumps (3/4 ft)
10 double-dumbbell deadlifts (35/50 lb)
10 single-arm dumbbell thrusters (35/50 lb)
– 25:00 time cap.
– Use one dumbbell for the thrusters and switch arms as needed.
For load:
Back rack lunge
4-4-4-4-4+
– Max reps on the last set.)
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
– Sandbag carry in 2-3 sets.
– Overhead carries in 1-2 sets.
– Use a moderate load that allows you to walk casually but feels challenging toward the end.
– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.
– Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.
– Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
### Modifications:
**Sandbag carry** | Load, dual kettlebell front-rack carry, farmers carry
**Dumbbell overhead carry** | Load, use one arm if working around injury, kettlebell front-rack carry, suitcase carry
EMOM 12:
Minute 1 | :45 alternating single-leg squats
Minute 2 | 1:00 SkiErg
– Score = total single-leg squats.
– Consistent pacing and reps.
– Pick a maintainable ski pace that is just faster than a recovery pace. Avoid skiing so fast that you cause significant fatigue for the single-leg squats. We would rather see you score 10 reps across all rounds compared to scoring 20 reps in round one and then dropping off.
### Modifications:
**Single-leg squats** | Box- or ring-assisted
**SkiErg** | Row, single-unders
6 rounds for calories:
:30 bike
:30 rest
– Hold 300/400+ watts.
– Rest 2:00
6 rounds for calories:
:20 bike
:40 rest
– Hold 350/450+ watts.
– 75+/110+ calories.
– Use your arms to push and pull the handles.
– Get as close as you can to an unsustainable pace.
– Ok to see a drop off in calories as you progress through rounds.
– Try to use an Assault Bike or Echo Bike if available. If not, a C2 Bike will work.
– If you do not have a bike, row or ski.
– Welcome to week one of our Strength II cycle where we will back rack lunge for four weeks.
– Find a heavy set of 4 alternating back rack lunges for the day.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Use a rack to get the barbell to your back rack.