1 set:10 alternating Spiderman twists10 push-ups to downward dog20 alternating downward dog calf pedals1:00 single-under practice1 set:10 up-downs10 pike push-ups from the floor:30 single-single-double practice1 set:10 up-downs10 empty barbell shoulder presses1:00 double-under practice
- RX - 3 rounds for reps of:1:00 double-unders1:00 push presses (55/75 lb)1:00 air squats- No rest between movements.
- INTERMEDIATE -Same as Rx'd
- BEGINNER -3 rounds for reps of:1:00 single-unders1:00 push presses (15/15 lb)1:00 air squats- No rest between movements.
- MASTERS 55+ -3 rounds for reps of:1:00 double-unders1:00 push presses (35/45 lb)1:00 air squats- No rest between movements.
1 set:1:00 banded shoulder stretch/arm1:00 table-top stretch
3 rounds for reps of:1:00 double-unders1:00 single-DB push presses (35/50 lb)1:00 air squats- No rest between movements.
- Welcome to week five of the second 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep snatch.- Use a recent max or heavy single for your percentages.- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.- Rest as needed between percentages and waves.
- Welcome to week five of the second 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep back squat.- Focus less on loading and more on moving the weight smoothly while maintaining sound technique.- Rest as needed between sets.
5 sets for load:10 close-grip bench presses
- Rest as needed and build to your heaviest set of 10.- Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you choose.
AMRAP 15:15 dumbbell rows, left arm (35/50 lb)15 dumbbell rows, right armHandstand walk (50 ft)
- Use this session to build upper-body strength and handstand walking skills; prioritize quality of movement over volume.- Use the handstand walk to work on high-skill gymnastics. If you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!- Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx'd weight, choose a heavier load that still allows for at least 5 reps in a row without putting the dumbbell down.- Dumbbell row modifications: Load, reps.- Handstand walk modifications: Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries
On a 15:00 clock:Bike, row, or ski for distance- Every minute perform a :15 sprint.
- Score is total distance; scores will be different per which machine you use.- Start at a slow-to-moderate pace, and increase your pace as much as possible during the 15-second sprints.- Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you need to after each sprint to be able to repeat that sprint pace. - Use any bike available or substitute run or ski as needed.