Strength - Cycle 5

Cycle 5 - Week 1 of 4

Day 1

General Warm Up

3-5min of Cardio of Choice, then…

PVC Front Rack Stretch for :30 each side, then...

3 Rounds

5 PVC Pass Throughs

5 PVC Deadlifts

5 Squats with Pause at the bottom

5 Power Jumps (start easy in round 1, go higher by round 3)

5-10 Sit Ups

Part 1

Back Squat or Front Squat

First, perform your heaviest set of 10 reps. The first 5 Reps need to have a full 2 second pause at the bottom. Reps 6-10 have no pause.

Then, do 2-3 more sets of 10 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

10 Single Leg Romanian Deadlifts - R

10 Single Leg Romanian Deadlifts - L

10 Bodyweight Rows

:30 Front Plank / L-Sit / Hollow Hold

Optional Extras

3-4 ROUNDS

:30 Side Plank

:30 Glute Bridge March

:30 Other Side Plank

:30 Rest

Day 2

General Warm Up

3-5min of Cardio of Choice, followed by…

3 ROUNDS

20 Jumping Jacks

10 Squat Thrusts

:15 Hollow - Alligator Roll - :15 Arch

10 Mt. Climbers

Part 1

Bench Press or Weighted Dips

First, perform your heaviest set of 10 reps. The first 5 Reps need to have a full 2 second pause at the bottom. Reps 6-10 have no pause.

Then, do 2-3 more sets of 10 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

10 Strict Pull Ups

20 Russian Kettlebell Swings

10 Box Jumps (Land as high as possible)

Optional Extras

3 ROUNDS

20 Lunges

20 Mt Climbers

10 “8 Count Bodybuilders”

Day 3

General Warm Up

3-5min of Cardio of Choice, then do the Joint Rotation Warm Up, then...

3 ROUNDS

10 PVC Deadlifts

10 PVC Strict Press

10 “Break the Bar” Squats

2 Wall Walks (or Inchworms)

5-10 Push Ups

5-10 Bodyweight Rows

Part 1

Deadlift

First, perform your heaviest set of 10 reps. The first 5 Reps need to have a full 2 second dead-stop at the bottom. Reps 6-10 have no pause and can be “touch and go.”

Then, do 2-3 more sets of 10 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

5 Single Arm Thrusters - R

5 Single Arm Thrusters - L

10 Renegade Row

15 V-Ups

Optional Extras

3-4 ROUNDS

:30 Handstand Hold or Inversion

:30 Hang From Pull Up Bar or Rings

:30 Bottom of the Squat Hold

:30 Arch Hold

Cycle 5 - Week 2

Day 1

General Warm Up

Start with 3-5min of Cardio of choice, then…

3 ROUNDS

10 Squats

10 Shoot Throughs (or Hollow Rocks)

6 Lunges

5 “8 Count Body Builders”

Run 200m (Or 1:00 of running in place, jump rope, or jumping jacks)

Part 1

Back Squat or Front Squat

First, perform your heaviest set of 8 reps. The first 4 Reps need to have a full 2 second pause at the bottom. Reps 5-8 have no pause.

Then, do 2-3 more sets of 8 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

10 Single Leg Romanian Deadlifts - R

10 Single Leg Romanian Deadlifts - L

10 Bodyweight Rows

:30 Front Plank / L-Sit / Hollow Hold

Optional Extras

3-4 ROUNDS

:30 Side Plank

:30 Glute Bridge March

:30 Other Side Plank

:30 Rest

Day 2

General Warm Up

3-5min of Cardio of choice, then…

3 ROUNDS

5 World’s Greatest Stretch on Each Side

5 Air Squats

5 Jump Squats

5 Push Ups

50 Jumping Jacks

Part 1

Bench Press or Weighted Dips

First, perform your heaviest set of 8 reps. The first 4 Reps need to have a full 2 second pause at the bottom. Reps 5-8 have no pause.

Then, do 2-3 more sets of 8 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

10 Strict Pull Ups

20 Russian Kettlebell Swings

10 Box Jumps (Land as high as possible)

Optional Extras

3 ROUNDS

20 Lunges

20 Mt Climbers

10 “8 Count Bodybuilders”

Day 3

General Warm Up

3-5min of Cardio of Choice, then…

3 Rounds

10 PVC Deadlifts

5 PVC Thrusters

5 V-Ups

5 Arch Ups

5 Burpees

5 Reverse Burpees

Part 1

Deadlift

First, perform your heaviest set of 8 reps. The first 4 Reps need to have a full 2 second dead-stop at the bottom. Reps 5-8 have no pause and can be “touch and go.”

Then, do 2-3 more sets of 8 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

5 Single Arm Thrusters - R

5 Single Arm Thrusters - L

10 Renegade Row

15 V-Ups

Optional Extras

3-4 ROUNDS

:30 Handstand Hold or Inversion

:30 Hang From Pull Up Bar or Rings

:30 Bottom of the Squat Hold

:30 Arch Hold

Cycle 5 - Week 3

Day 1

General Warm Up

3-5min of Cardio of choice, followed by…

3 ROUNDS

5 PVC Pass Throughs

10 PVC “Break the Bar” Squats

5 Down Dog to Cobra

5 Squat Thrusts

25 Jumping Jacks or 50 Double Unders

Part 1

Back Squat or Front Squat

First, perform your heaviest set of 6 reps. The first 3 Reps need to have a full 2 second pause at the bottom. Reps 4-6 have no pause.

Then, do 2-3 more sets of 6 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

10 Single Leg Romanian Deadlifts - R

10 Single Leg Romanian Deadlifts - L

10 Bodyweight Rows

:30 Front Plank / L-Sit / Hollow Hold

Optional Extras

3-4 ROUNDS

:30 Side Plank

:30 Glute Bridge March

:30 Other Side Plank

:30 Rest

Day 2

General Warm Up

Full Body Joint Rotation Series, then…

3-5min of easy Cardio of Choice, then…

2 ROUNDS

4 Down Dog to Cobra

5 Bootstrap Squats

6 Spiderman Lunges

10-20 Pose-Pulls per leg

Part 1

Bench Press or Weighted Dips

First, perform your heaviest set of 6 reps. The first 3 Reps need to have a full 2 second pause at the bottom. Reps 4-6 have no pause.

Then, do 2-3 more sets of 6 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

10 Strict Pull Ups

20 Russian Kettlebell Swings

10 Box Jumps (Land as high as possible)

Optional Extras

3 ROUNDS

20 Lunges

20 Mt Climbers

10 “8 Count Bodybuilders”

Day 3

General Warm Up

3-5min of Cardio of Choice, followed by…

3 ROUNDS

:30 of Jump Rope

5 Burpees

20 Mountain Climbers

:15 Arch Hold - Alligator Roll - :15 Hollow Hold

Part 1

Deadlift

First, perform your heaviest set of 6 reps. The first 3 Reps need to have a full 2 second dead-stop at the bottom. Reps 4-6 have no pause and can be “touch and go.”

Then, do 2-3 more sets of 6 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

5 Single Arm Thrusters - R

5 Single Arm Thrusters - L

10 Renegade Row

15 V-Ups

Optional Extras

3-4 ROUNDS

:30 Handstand Hold or Inversion

:30 Hang From Pull Up Bar or Rings

:30 Bottom of the Squat Hold

:30 Arch Hold

Cycle 5 - Week 4 - Final Week!

Day 1

General Warm Up

3-5min of easy cardio of choice, then…

3 Rounds

5 Slow Squats

3 Inchworms (no push up)

5 Body Weight Rows or Strict Pull Ups

10 V-Ups or Sit Ups

5 Squat Thrusts

Part 1

Back Squat or Front Squat

First, perform your heaviest set of 4 reps. The first 2 Reps need to have a full 2 second pause at the bottom. Reps 3-4 have no pause.

Then, do 2-3 more sets of 4 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

10 Single Leg Romanian Deadlifts - R

10 Single Leg Romanian Deadlifts - L

10 Bodyweight Rows

:30 Front Plank / L-Sit / Hollow Hold

Optional Extras

3-4 ROUNDS

:30 Side Plank

:30 Glute Bridge March

:30 Other Side Plank

:30 Rest

Day 2

General Warm Up

3-5min of Cardio of Choice, followed by…

3 ROUNDS

5 “8 Count Body Builders”

10 V-Ups or Toes to Bar

5 Down Dog to Cobra

20 Mt. Climbers

Part 1

Bench Press or Weighted Dips

First, perform your heaviest set of 4 reps. The first 2 Reps need to have a full 2 second pause at the bottom. Reps 3-4 have no pause.

Then, do 2-3 more sets of 4 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

10 Strict Pull Ups

20 Russian Kettlebell Swings

10 Box Jumps (Land as high as possible)

Optional Extras

3 ROUNDS

20 Lunges

20 Mt Climbers

10 “8 Count Bodybuilders”

Day 3

General Warm Up

3-5min of Cardio of Choice, followed by…

3 ROUNDS

5 World’s Greatest Stretch on Each Leg

5 Push Ups

10 Squats

10 Bodyweight Rows or Pull Ups

10 V-Ups or Sit ups

Part 1

Deadlift

First, perform your heaviest set of 4 reps. The first 2 Reps need to have a full 2 second dead-stop at the bottom. Reps 3-4 have no pause and can be “touch and go.”

Then, do 2-3 more sets of 4 reps at the same weight, but with no pausing on any reps.

Part 2

3-4 ROUNDS

5 Single Arm Thrusters - R

5 Single Arm Thrusters - L

10 Renegade Row

15 V-Ups

Optional Extras

3-4 ROUNDS

:30 Handstand Hold or Inversion

:30 Hang From Pull Up Bar or Rings

:30 Bottom of the Squat Hold

:30 Arch Hold