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Strength Cycle Week 2 of 3

23
Aug

Strength Cycle Week 2 of 3

EW AFFILIATE CUPThank you all who came out to support the BattleCry Team this past friday night at the Central Florida Affiliate Cup hosted by CrossFit EW. It was a blast coaching our athletes and watching them give every last drop of themselves. Competing is no easy task and this event was set up in such a way that our athletes has very little rest between Wods. Unlike normal CrossFit competitions that usually allow 1-2 hours of rest between events, these events were going down between 15-30 minutes. Add this to the fact that our athletes are all newbies having less than 2 years CrossFitting, they really held their own out there. Congratulations to all the other athletes from EW, Nikka and Pinnacle for their hard work and sportsmanship.

Monday 8/24

GPP

DB Bench Press 5×8  +  Max Effort Plank to Pushup Plank Position  (Rest About 2 Minutes Between Sets)

Ring Rows – 3 Rounds – Do 3 Max Effort Sets

3 Rounds For Time – 6/6 KB Cleans  & 60 Singles

CF

Bench Press 5×8  +  Max Effort Pushups in 1 Minute (Rest About 2 Minutes Between Sets)

Chin ups – 3 Rounds – Do 3 Max Effort Sets at Body Weight

3 Rounds For Time – 10 HPCln @50% & 20 Dubs

CFG

Bench Press 5×8  +  Max Effort Seal Pushups in 1 Minute (Rest About 2 Minutes Between Sets)

Weighted Chin ups – 3 Rounds – Do a Max Effort Set with 20lbs Then a Max Effort Set at Body Weight

3 Rounds For Time – 10 HPCln @50% & 50 Dubs

Tuesday 8/25

GPP

8 Rounds – Rest as needed

20 Air Squats

25 M Walking  Lunges

25M/25M  Towel Grip Suitcase Carry

8/8x Dumbell Rows – Heavy

CF

8 Rounds – Rest as needed

8 Back Squats- Use the last weight you built up to on last weeks lifts

25 M Walking Goblet Lunges

25M/25M  Towel Grip Suitcase Carry

8x Supinated Barbell Rows – Heavy

CFG

8 Rounds – Rest as needed

25 M Yoke Carry

25 M Walking Goblet Lunges

25M/25M  Towel Grip Suitcase Carry

8x Supinated Barbell Rows – Heavy

Wednesday 8/26

5 Rounds 45 Seconds Each Movement- 10 Sec Transition Time- 1 Minute Rest between rounds

Plank/Hollow/HS/L-Sit

4 Rounds  30 Sec On 20 Sec Rest

Side Reach Crunches/Toe Touch Crunches/Wipers/Jumping Squats

Thursday 8/27

GPP

3×8 Box Squats (Back Rack) – Build

3×8 KB Swings

3×8 KB Deadlift

CF

3×8 Box Squats (Back Rack) – Build

3×8 Good Mornings – Build with Perfectly Perfect Form

3×8 Deadlift – Build

CFG

3×8 Box Squats (Back Rack) – Build

3×8 Good Mornings – Build with Perfectly Perfect Form

3×8 Deadlift – Build

Friday 8/28

GPP

18 Min EMOM (1 Movement per minute – 6 Rounds of Each Movement)

18 Lunges

14 Pushups

10 Pull ups (Banded If Needed – NO KIPPING)

CF

18 Min EMOM (1 Movement per minute – 6 Rounds of Each Movement)

18 Goblet Lunges

14 Pike Pushups

10 C2B

CFG

18 Min EMOM (1 Movement per minute – 6 Rounds of Each Movement)

12 Barbell Front Rack Lunges @(Find Appropriate Load Before Starting the WOD)

12 HSPU

6 Muscle Ups

Saturday

Team WOD – 3 Person Team
1200 M Row (400 Each)
99 Step Ups/box jumps (33 each)
66 Slam Balls (22 each)
33 Burpees (11 each)
1200 M Row (400 Each)

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