For time:
Run 800M
GHD Sit-ups w/ med ball x 20 (8 lb ball, 6 lb ball)
KB Swings x 30 (24 kg KB, 16 kg KB)
Bench Press x 5 (Bodyweight if possible)
400M Run
GHD Sit-ups w/ med ball x 20 (8 lb ball, 6 lb ball)
KB Swings x 25 (24 kg KB, 16 kg KB)
Bench Press x 5 (Bodyweight if possible)
200M Run
GHD Sit-ups w/ med ball x 20 (8 lb ball, 6 lb ball)
KB Swings x 20 (24 kg KB, 16 kg KB)
Bench Press x 5 (Bodyweight if possible)

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21-15-9 rep rounds of:
OH Walking Lunges (Guys use 20 lb, Gals use 14 lb dynamax ball) 1 R/L = 1 rep
Burpees

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Deadlift x 3, 3, 3, 3, 3, 3, 3

Strength Cycle Week 5 Day 2

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3 rounds for time:
Run 400M
KB Swings x 21 (24 kg KB, 16 kg KB)
Pull-ups x 12

7 rounds of:
Box Jump x 7
Pull-ups x 7
Burpees x 7

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Push Press x 5, 3, 3, 3, 3, 3

Strength Cycle Week 5 Day 1

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For Time:
50 Double Unders or 200 Single Jump Ropes
25 R/L Walking Lunges
25 Wall Ball (Guys 20 lb ball, gals use 14 lb ball)
20 Knees to Elbows
30 Kettle Bell Swings (Guys use 16 kg, gals use 12 kg)
30 Sit Ups
25 Hip Ext
25 Hang Squat Clean (Guys use 20 lb DB’s, gals use 10 lb DB’s)
30 Push Ups
400 Meter Run (Long Hallway Down & Back x 2)

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AMRAP in 20 minutes of:
1-3-5 rep rounds of:
HSPU
dips
strict pull-ups

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OH Squat x 5, 3, 3, 3, 3, 3

Strength Cycle Week 4 Day 2

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5 rounds of:
Run 800M (Long Hallway Down & Back x 4)
KB Swings x 30 (Guys use 24 kg, gals use 16 kg, beginners use 12 kg)

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