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NEW STRENGTH & SKILL CYCLE

PROGRAMMING INFORMATION

Strength Cycle Information

4 Week Front Rack Lunge Strength Cycle & Muscle Up Progression

MONDAY

Strength

• Snatch Deadlift

• Power Snatch

• Hang Power Snatch

Conditioning

• Chest To Bar Pull Up

• Dual Dumbbell Thruster

• Burpee Box Jump Over

TUESDAY

Skill

• Support Hold

• Chin Over Bar Hold

• Hollow Hold

Conditioning

• Air Bike

• Dumbbell Devils Press

• Dumbbell Clean & Jerk

WEDNESDAY

Strength

• Front Rack Lunge

Conditioning

• Sit Up

• Air Squat

• Push Up

THURSDAY

Skill

• Jump To Hollow Progression

• Russian Dips

Conditioning

• Shuttle Run

• Clean & Jerk

FRIDAY - MONTHLY MASH UP

Conditioning

• Front Squat

• Double Under

• Handstand Walk

• Sandbag/Dball Get Over

• Power Snatch

• Row

• Burpees Over Rower

• RIng Muscle Up

• Rope Climb

SATURDAY

Conditioning

• Bike Erg

• Pumpkin Toss

• Devils Press

• Pumpkin Run

SUNDAY

Conditioning

• Coaches' Choice Hero Workout