3 rounds for quality of:
20 Banded Lat Pulldowns
Rest 30 secs
3-7 Strict Pull-ups or pull up negatives


Athlete Instructions
Strict Pull Ups: option to use bands, toe spot, bar or ring rows that are more challenging than normal

4 rounds, each round for time, of:
Run, 800 m
30 Sit-ups
20 Dumbbell Alternating Lunges

Go every 8 mins.

Strength Squad

Bench Press and Squat Supersets 

Power Clean 1×3 at 50% 1RM
Power Clean 1×3 at 60% 1RM
Power Clean 1×3 at 70% 1RM
Power Clean 1×3 at 70% 1RM
Power Clean 1×3 at 70% 1RM

Rest as needed between sets.

Week 2 of 7 
The Other CF Total Strength Cycle

*If don’t know 1rm go by feel

Complete as many rounds as possible in 14 mins of:
21 Jump Ropes
7 Hang Power Clean & Jerks
3 Wall Walks or Inchworms

3 rounds for quality of:
15 Single Dumbbell Overhead Tricep Extensions
20 Weighted Russian Twists

Every 1 min for 20 mins, alternating between:
:45 Row Calories
:45 Burpees

*Aim for consistent reps numbers across the workout

Strength Squad

Deadlift and Strict Press Supersets

Front Squat 1×7 at 50% 1RM
Front Squat 1×7 at 60% 1RM
Front Squat 1×7+ at 70% 1RM

Rest as needed between sets.

Athlete Instructions
1×7 @ 50% (RPE 5)
1×7 @ 60% (RPE 6)
1×7+ @ 70% (RPE 7)*

2 rounds for time of:
30 Alternating Pistols
20 Pull-ups/ Ring Rows
10 Overhead or Front Squats

*Pistol Options:
Narrow Stance Squat
Deck Squat
Reverse Lunge
Hawaiian squat 
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Plate Assisted Single Leg Squats
Alt. Pistols

*2-3 Additional Reps if mechanics are solid.

Week 2 of 7 

FOR TIME 
0:00-10:00 Complete…
800m Run 
10 Power Clean & Jerks 
-Rest w/ Time Remaining-

10:00-18:00 Complete…
600m Run 
10 Power Clean & Jerks 

-Rest w/ Time Remaining-

18:00-24:00 Complete…
400m Run 
10 Power Clean & Jerks 

ON A 20:00 RUNNING CLOCK…
Build a 1-RM Bench Press

8 rounds for time of:
20 Jump Ropes
10 Dumbbell Front Squats
5 Toes-to-something

Every 1 min for 20 mins, alternating between:
Monostructural Cardio, 45 secs
Walking Lunge, 45 secs
Up-Down, 45 secs
Plank Hold, 45 secs

Finisher:

2-3 rounds for quality -rest as much as you need

1 length lateral band walks r/l
20 glute bridge marches
30-60 sec hollow holds
30-sec hang from bar
20 calf raises 
30 sec sprint on AD

Strength Squad:

Squat and Bench Supersets