Friday July 19th



New Cycle! During this cycle there will be multiple protocols working simultaneously. Two days will follow a 3/2/1 with 10 Sec Intra Set pause method for strength (One Upper and One Lower), Two days will follow a 5/10/15 Tri-Set Structure ( 5 is a power movement/ 10 is a medium weight metabolic lift/ 15 is strength endurance). Wednesday will be a Barbell Based IWT for Athletic Conditioning , Saturday will be an all Body Circuit and Sunday will of course be the one and only Eastside Arms Race

Today: Upper Body Volume


Upper Mobility

3 x (10 x Kneeling DB Shoulder Press + 10 x Inverted Row + 15 x Bent Over Lateral Raise)


5/ 10/5 Protocol

5 x Jerk 75% 1RM + 10 x Bent Over Row AHAP + 15 x DB Bench Press AHAP. 2 Min Rest. 4 Rounds


12 Min Amrap

5 x Push Press (BB or DB) @10 reps Max Weight + 5 x Pull UP


PURPOSE: TRAIN will start to focus on transitioning to slightly heavier weights. The focus with your movement should still be quality even though you are moving faster in a conditioning biased class. Each week keep note of weight you used and try to slightly increase or match that weight each week following.


2 Rounds

15 Strict press


15 BOR with pause at the top of each rep

30 High Knees


Give roughly 10 Mins to perform each station, Rest 2 mins between stations. If athletes collectively finish earlier then move on…

4 Rounds Partner Workout

8 Strict Press + 12 DB Push Press + 150/100M SKI (SKI AFAP) I go, you go…

4 Rounds

12 DB Hammer Curl + 12 DB BOR + 150/100M ROW (ROW AFAP) I go, you go…

4 Rounds

8 Renegade Rows +12 DB Plank Slides + 8/4 Cal RIDE I go, you go…

4 Rounds

10/10 DB Snatch + 20/15 Ab-mat sit ups + 150/100M RUN I go, you go…


250m Row + 25 Cal Bike


10 KBS

10 Wall Ball

50 DU or Singles

30 Plank Reach

A. Station Set Up and Workout Specific Prep

B. 10 Minute AMRAP @85% effort

15 Wallball

15 KBS

15 Burpee

25 DU

250m/200m Row/Ski

25/20 Cal Bike

(Rest 4 Minutes)

x3 Sets

*Pick Up where you left off - score is total rounds and reps


Week 4/4 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 in between.

Banded Downdog + Banded Side Angle Stretch
+20 Lat Pull down
2 rounds
12 Glute Bridge Walk Outs
12 Cossack Squats
12 Bent Over Flys

: 5x10 w/ 1 min rest between
Sumo Deadlift
Bent Over Row


3 rounds
1 min max Jump Rope
30s rest
1 min max Wall Balls
30s rest
1 min max Push Ups

Emylee Covell