Tuesday August 6th



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!!!


3 x ( 10 x Molly Ringwald +5 x Push up 3010 Tempo + 10 x DB Y Raise )


5 x 10 Bench Press @50% 1RM + 10 x Pull Up/ 1 Min Rest



Barbell Push Press 95/65 ( Scale down were necessary)

Deficit Push UP (use 45lb plates)

DB Plank Pull (L+R = 1 Rep)

15 Min TC



6min AMRAP

10 Front Raises

15 Curl 2 Press

20 Shoulder Taps

30 Russian Twist


10-1 Ladder




4x 5min AMRAP

2min rest between


15cal Ski

10 Renegade Row



30 Hurdle Hops


20 Floor Press

20 Windshield Wipers


30 MT.Climber

20 KB Sumo Deadlift High Pulls


PURPOSE: Tuesday is divided into two halves, the first allows us to dial-in our gymnastics skills at a lower heart rate, and the other is a conditioning piece that asks us to be smart with a dumbbell.

A. Activation
400 Meter Run + 20 Calorie Bike
then 3 rounds of
3 Strict Pull-up
6 inchworms

200 Meter Run + 10 Calorie Bike
then 3 rounds of
6 Warrior squat
10 Spiderman + Reach

100 Meter Run + 5 Calorie Bike
then 3 rounds of
15 second Handstand Hold
30 second Superman Rocks

A. Gymnastic Focus Work — NOT FOR TIME

1:30 Light Bike + 65% Max Ring Muscle Ups
1:30 Light Bike + 12 Strict Handstand Push Ups
1:30 Light Bike + 55% Max Ring Muscle Ups
1:30 Light Bike + 9 Strict Handstand Push Ups
1:30 Light Bike + 45% Max Ring Muscle Ups
1:30 Light Bike + 6 Strict Handstand Push Ups

B. "Monkey Business"
For time, complete 4 Rounds of:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50 lbs./35 lbs.)
15 Chest to Bar pull-ups


Final week of 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.

1/2 Straddle Pose 60s per side
(one leg in childs pose, one leg in side straddle)

3 Rounds
10/10 DB Single Leg DL
10 Cossack Squats
30s Tricep Ski- 30s Straight Arm Ski- 30s Full Ski

STRENGTH 5-3-2 w/ a 10s intraset pause
5 sets
Sumo Deadlift
250m Ski/Row Sprint Between

Wall Balls
Horizontal Pulls (rings or from BB)

12 min cap

Emylee Covell