This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!



400M jog

10 Twisting Pushups

10 Thread the Needle

10 Alt Toe Touch

10 Spiderman2 Samson Stretch

Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

Barbell Warmup: With an empty bar and clean grip, do 5 Good Mornings, 5 Elbow Rotations, 5 RDLs, then perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Press, Push Press, Push Jerk



600 Meter Run

1 Round of Cindy

Max Power Clean & Jerks (135/95)

Rest 5 Minutes


400 Meter Run

2 Rounds of Cindy

Max Power Clean & Jerks (155/105)

Rest 5 Minutes


200 Meter Run

3 Rounds of Cindy

Max Power Clean & Jerks (185/135)


*1 Round of Cindy=5 Pull Ups/10 Push Ups/15 Air Squats

With even amounts of work and rest, aim to go all-out in each 5-minute segment.  With each segment, the cardio piece reduces, giving you more time to lift, but the weight increases.  Stay strong on your form!  For the lighter weights try cycling the C&Js (video courtesy of Prime Movement and Performance)


Scaling Options:

Run -> 750/500/250M Row, respectively -> 3/2/1 Min cardio, respectively

Pull Ups -> Buddha Pull Ups -> Table Rows

Bar weight -> as needed, as long as you increase 3 times in the WOD (first weight used should be roughly 50-60% of your Clean&Jerk 1RM.



Cool Down:

Lat Roll out – 1 Min per side


Pigeon Pose – 1 Min per side

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