18. August 2025
Aug.
18
20’-25’ LINE DRILLS
10/10 Side to Side Leg Swings
10/10 Front to Back Leg Swings
Hamstring Scoops
Hip “Open the Gate”
Hip “Close the Gate”
High Knees
Butt Kickers
Into…
AMRAP x 5 MINUTES
100m Run
5/5 Split Squat
5 DB Goblet Squats
5/5 Single Arm DB Strict Press
MIN 1&2 – 400m Run
MIN 3 – Max DB Goblet Squats (50/35)
MIN 4 – Rest
(Score is Total Reps of MIN 3)
KG DB: (22.5/15)
MIN 1&2 – 300m Run
MIN 3 – Max DB Goblet Squats (35/20)
MIN 4 – Rest
(Score is Total Reps of MIN 3)
KG DB: (15/10)
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
Pausing Split Jerk*
*Keep weight Moderate-Heavy across all sets (heavier than last week). Pause for :02 in the Dip before completing the movement.
(Score is Weight)
3 Chest to Bars*
*If you were able to complete 3 reps last week complete 5 reps this week.
(Score is Reps)
*Start Light and end Light-Moderate. This is a deload week
(Score is Weight)
Week 6 of 7
3-Rep ‚CF Total‘ Cycle