06/06/25 - Fri

BASE

Deadlift

5-4-3-2-1

Build To Heavy

Then:

2x10 @ 65, 70% of Heavy

Every 5min x3

25/20 Bike or 30/24 BikeErg

50ft. DB Farmers Carry Walking Lunge (2x 22.5/15kg)

*P2 starts at 2:30

Sc: 20/16 Bike or 25/20 BikeErg

Cycle Overview: Jun - Aug

Hello There Everybody!

This next cycle will focus on building up our raw strength numbers in the Deadlift, Strict Press & of course Back / Front Squat. There is also going to be an added emphasis on strict gymnastics strength for this period, so get ready for our 10 sets of Strict Pull-up piece to make it's return along with some other fun pieces.

Week A Overview

Mon / Tue - Back Squat B2H or Deadlift / Strict Press + Cardio Metcon

Wed / Thu - Gymnastics EMOM or HSW Practice + Cardio Metcon

Fri - Deadlift / Strict Press + CrossFit Metcon

Sat - Partner Intervals

Sun - Functional Bodybuilding

Week B Overview

Mon / Tue - Front Squat B2H or Clean Deadlift / Push Press + Cardio Metcon

Wed / Thu - Gymnastics EMOM or Oly Complex + Cardio Metcon

Fri - Clean Deadlift / Push Press + CrossFit Metcon

Sat - Long CrossFit Metcon

Sun - Functional Bodybuilding

05/06/25 - Thu

BASE

0-10min

EMOM 10

4-8 Strict Pull-ups

11-20min

EMOM 10

3-6 WF HSPU

21-30min

EMOM 10

20 sec Hollow Hold or Max Unbroken