Next Week Cycle 15 Begins!

 In Blog, Community

First off, I always forget how exhausting Fun Week is – but fun it was! And now it’s time to get back to our regularly scheduled programming. Cycle 15 is here! Test week begins on Monday with some legendary workouts and a few new twists and turns. Get ready! And see below …

Cycle 15 – Test Week:

Monday
FT
15 DB Thrusters (55/40)
5 10yd Shuttle sprints
10 DB Thrusters
7 10yd Shuttle sprints
5 DB Thrusters
9 10yd Shuttle sprints

Tuesday
0:00 – 20:00
1RM Split jerk

20:00 – 23:00
Transition

23:00 – 43:00
20RM Front squat

Wednesday
“Kamrynn”
21 Deadlifts (225/155)
400m Run
5 Rounds of “Cindy”*
15 Deadlifts
400m Run
5 Rounds of “Cindy”
9 Deadlifts
400m Run
5 rounds of “Cindy”
–35min Cap–

Thursday
A)
“PVC Mobility Test”
(Thorough details coming)

B)
AMRAP 13
100 Double unders
15 Overhead squats (95/65)
20 Lateral burpees

Friday
“Lynne”
5 RFR
Max Effort Bench press (BW / ⅔ BW)
Max Effort Kipping Pullups
–50min Cap–


Friday’s Workout
Best of Fun Week

“Text Twist”

4 RFT
20 Wallballs (20/14)
30 Lateral hops
400m Row
–30sec of (the puzzle) Text Twist at 2min, 4min, 6min, and 8min–

–See 4/28/16–

Saturdays’ Workout

With a partner, 1 person working at a time, complete:
40-30-20-10 of:
Bike (cals)
Toes to Bar
Cleans (135/95)
Med Ball Sit to Stands (20/14)

Sunday’s Workout

For Time
800 M Run
40 ab-mat sit-ups, 40 Deadlifts (135/95)
800 M Run
30 sit-ups, 30 DL
800 m run
20 sit-ups, 20 DL

Monday’s Workout
Test Week

FT
15 DB Thrusters (55/40)
5 10yd Shuttle sprints
10 DB Thrusters
7 10yd Shuttle sprints
5 DB Thrusters
9 10yd Shuttle sprints

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