Power Clean 1×3 at 60% 1RM
Power Clean 1×3 at 70% 1RM
Power Clean 1×2 at 80% 1RM
Power Clean 1×2 at 80% 1RM
Power Clean 1×2 at 80% 1RM

Rest as needed between sets.
In 2 mins, for max reps of:
50 Single Unders/ 30 Double Unders
max reps in remaining time Power Clean & Jerks
Rest 1:30
— then —
In 2 mins, for max reps of:
70 Single Unders/ 40 Double Unders
max reps in remaining time Power Clean & Jerks
Rest 1:30
— then —
In 2 mins, for max reps of:
90 Single Unders/ 50 Double Unders
max reps in remaining time Power Clean & Jerks
Rest 1:30
— then —
In 2 mins, for max reps of:
110 Single Unders/ 60 Double Unders
max reps in remaining time Power Clean & Jerks

Bench Press 1×5 at 60% 1RM
Bench Press 1×5 at 70% 1RM
Bench Press 1×5+ at 80% 1RM

Rest as needed between sets.


Complete as many rounds as possible in 12 mins of:
15 Kettlebell Goblet Squats
12 Burpees
9 Toes-to-something

Strength Squad

Deadlift and Strict Press Supersets

ON A 8:00 RUNNING CLOCK…
Practice Rope Climbs*

*Rope Climb Options…
BEG – Rope Pull to Stand / Rope Hang
INT – J-Hook/ Rope Climb 
ADV – Legless / Seated / L-Sit

20 MIN AMRAP
20 Bike Calories
20 Box Jumps
2-5 Rope Climbs/ rope rows/ 10 ring rows

30 rounds for time of:
5 Wall Balls
3 Handstand Push-ups/ Push Ups
1 Power Clean

Bench Press 1×7 at 50% 1RM
Bench Press 1×7 at 60% 1RM
Bench Press 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)*

*2-3 Additional Reps if mechanics are solid.

Week 2 of 7 
The Other CF Total Strength Cycle

For time:
10 Bike Calories
10 Box Jump Overs
15 Assault Bike Calories
15 Box Jump Overs
20 Bike Calories
20 Box Jump Overs
15 Assault Bike Calories
15 Box Jump Overs
10 Bike Calories
10 Box Jump Overs

*legs will feel heavy pick a box that can jump on safely or do box step overs

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