PURPOSE: "Deload" week . This week we will be doing a mix of fun, multi joint/ multi movement patterns workouts before starting back on a new Cycle next week.


400m Run Round Block

2 x 30/30 Push Press "Rest" (Rest at top)

2x30/30 Squat "Rest" (Rest At Parallel)


12-1 Ladder

Back Squat @75% BW

Push Press@ 50 % BW

DB Floor Wiper (L+R = 1 Rep)

(You should be able to do 12 reps unbroken at chosen weight)

In remaining time max cal row/bike or ski

30 Min TC



:30 work, :15 rest x 3

1. Jumping Lunges

2. Air Squats

3. Push Ups

4. Run 

Hold pigeon and quad stretch while coach explains workout


30min EMOM

1. :30 Burpee Box Jumps

2. 12/8cal Bike

3. :30 Squat Clean Thrusters 

4. 120/150m Run

5. :30 Side (Plank Alt each Round)

 Finisher: 100 flutter kicks (3 count)


Lower Flow + Upper Flow

Warm UP x 2

1. Glute Bridge Walkout x 5

2. Goblet Cossack Squats x 8 per leg

3. Shrimp Squat x 4 per leg

4. Bottom of Squat Hold x 30 Sec

A. Squat Clean x 1 - EMOM x 10mins (Increase weight every min)

3 Sets

B1. Back Squat; 6 reps; rest 30 sec (increase load each set)

B2. Broad Jump x 5; rest 90 sec

C. E5MOM x 4

Run 400m

5 DBall G2OS

10 Pull Ups

15 KBS (Full)


Week 3/4 of Mini German Volume Training. We will build up to a moderate set of 10 and then do 5 sets of 10 reps (at the same weight) with a strict 1 min rest inbetween. Try to push for 5/10lb heavier than last week.

Bench Chest Opener
Bench Hip Stretches (Glutes + Quad)

STRENGTH: 5x10 w/ 1 min between
- Back Squat
- Bench Press

3 rounds 12 min cap
8/8 SA DB Incline Bench Press
8/8 SA DB Thruster
12 Burpees

Emylee Covell