Monday August 5th



This week will be a “de-load” week before we start a new 3 Month Cycle. The de-load week will us a 5 x10/ 1 Min rest protocol (mini German Volume) for our primary lifts with some fun “muscle met cons” (TM Copyright Piete Vodden) for good measure. Wednesdays we will be doing some fun athletic circuit based sessions, Saturday will be an all body focus and Sunday is…. you know what Sunday is!!!


Lower Body Mobility

2 x 1 Min Weighted Plank

2 x ( 5 x Wall Squat/ 3 x Goblet Squat 3301 Tempo/ 20 x Mountain Climber)


Back Squat

5x10 @50% 1 RM. 1 Min Rest.

Strength Accessory

20 Min AMRAP

5 x DB Front Squat + 10 x DB Walking Lunge (Left + Right =1) + 15 Box Jump + 20 Cal Fan Bike. Use the same weight for squats and lunge. 50/35 RX. Scale down as needed. Players can opt to switch bike for rower.



This week we will be testing faster, and shorter interval durations, members will be encouraged to lift heavier and move faster.





Sprawl 2 tuck

Jump Squats

Box Jump


2x 5min Emoms

5min Emom

10 DB Lunges

5 Burpees

Rest 1min

5min Emom

10 DB Squats

5 Burpees


E2mom 18min

1.20 KB Swings+ 100m Sprint

2. 20 Thrusters+ 10cal Ski

3. 10 Box Jump overs+ 30 Air Squats



PURPOSE: Monday is all about efficiency in the snatch, as well as control in a workout where we’ll execute three barbell movements while pushing the pace.

A. Activation
500 Meter Row
12 PVC Pass Throughs 
21 Pausing Empty Bar Back Squat

300 Meter Row 
12 PVC Pass Throughs
15 Pausing Empty Bar Front Squats

100 Meter Row
12 PVC Pass Through
9 Pausing Empty Bar Overhead Squats

B. Stamina Squatting
Alternating on the minute x 12 (6 total rounds)
Odd minutes: 2 Front Squats 
Even minutes: 4 Back Squats

Barbell (for both lifts): 72% of 3 Rep Max Back Squat

C. Snatch Complex 
Build to Heavy Complex in 15 Minutes of: 
1 Power Snatch
1 Overhead Squat 
1 Squat Snatch

 D. "Rocket Power"
For Time, complete:
21 Lateral Barbell Burpees
21 Power Snatches (115/85) 
15 Lateral Barbell Burpees
15 Overhead Squats (115/85) 
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)


Final Week - 5-3-2 w/ a 10s intraset pause. Technically, We are building up to a set of 10, but breaking it up into 3 mini sets with a 10s pause. Last week we built up to a moderately heavy set of 10 and for the next three weeks, the goal here is to get used to heavier weights and break through the plateau of what you think you're capable of.

Banded Leg Stretches

3 Rounds
10 Downdog to Updog
10 Sprawls (downdog to deep squat)
10 Jump Squats

STRENGTH 5-3-2 w/ a 10s intraset pause
5 sets
Front Squat
Bent Over Row

12 Min AMRAP
6 DB Over Shoulder
9 Push Ups
12cal Bike

Emylee Covell