Cycle 1 for the 2026-27 training year starts next week!
WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squat
10 Clean Extension
10 Split Jerk Presses
Then:
Mobility
WIN
LIFT:
EMOM 8
Clean & Jerk
*Build to no more than 80%
WOD:
“ASSAULT ON DT”
5 Rounds
20/15 Cal. Assault Bike
35 Double Unders
1 Round of DT:
12 Deadlift*
9 Hang Clean
6 S2O
*(RX 155/105) (M50+ 135/95) (L1 115/75)
**20 Min. Cap
FIT
LIFT:
5 Rounds
10 DB Bench Press
:30 Sec. High Plank
10 DB RDL
WOD:
7 Rounds
20/15 Cal. Assault Bike
70 Single Unders (35 DU)
15 DB Deadlift*
**(RX 50/35×2) (M50+ 40/30×2) (L1 35/20×2)
*20 Min. Cap
AT HOME
LIFT:
5 Rounds
10 Floor Presses
:30 Sec. High Plank
10 DB RDL
WOD:
AMRAP 20
15 Push Ups
15 Air Squats
400 M. Run
