Thursday August 22nd



2nd Week of our 5x20 Volume and 6/12/24 Cycle. The Volume is high, the Weight is relatively low but we should be trying to make progress from last week (progressive overload).


100 Ft Walking Lunge forward/ backward. 30 Med Ball Russian Twists./ 15 x Banded Good Morning

3 x Barbell Glute Bridge


6 x Sumo Deadlift @72%/ 12 x Face Down Bench Row / 24 Wall Ball. 2 Min rest. 5 Rds

Strength Accessory

Ab Cluster

30s Crunch/ 30 s V Up/ 30s Russian Twist/ 30s Plank x 2



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.


1/2 Tabata

  1. Sprawl

  2. Reverse Lunge

  3. KB SDHP

  4. 1/2 Squat Jumps

:30 happy star hold each side while coach is explaining strength piece


4 Rounds

15 KB Deads + 15/10 Weighted Sit ups + :30 Sled Push

Rest :90 or until your entire group has completed full round


3 Rounds

:40 On - :20 Off

1. KBS

2. Sprawl to tuck jump

3. Weighted (wall ball) High Knees

4. Alternating DB Snatch

5. Max Distance ROW

6. 1 Min Rest

**Have Athletes set up their station in order from SKI erg to Rower…


Today we’ll work on increasing our ability to move heavy weights by practicing doing so during a mid-length interval. Frank the Tank is a great example of an “interval weight training” style workout.

30 seconds per movement // 10 second transitions
Medicine Ball Deadlifts
Push up to Down Dog
Glute Bridges

Medicine Ball Strict Press
Push up to Down Dog
Single Leg Glute Bridge (30 sec each leg)

Medicine Ball Front Squats
Push up to Down Dog
Front Plank Hold

”Frank the Tank”
PART I (0:00-5:00min)
Buy-in: 50 Wall Balls (20lb/14lb)
AMRAP in time remaining of
12 Deadlifts (185/135)
12 Barbell Facing Burpees

[REST 5 Minutes]

PART II (10:00-15:00)
Buy-in: 35 Wall Balls (20lb/14lb)
AMRAP in time remaining of
9 Deadlifts (225/155)
9 Barbell Facing Burpees

[REST 5 Minutes]

PART II (20:00-25:00)
Buy-in: 20 Wall Balls (20lb/14lb)
AMRAP in time remaining of
6 Deadlifts (275/185)
6 Barbell Facing Burpees

SCORE= Total reps of DLs and Burpees for each of the three parts.

Accumulate 2 minutes in a parallette or hanging L-sit
*every break: 5 Tempo Hip Extensions (5 seconds to lower)
**scale to tuck-sit, or to a time that can be completed in 6 sets or fewer.


For the next 3 Weeks we are going to switch gears from our normal "Full Body" Launch strength program to a format similar to the rest of the programming at Pharos focusing on a single movement patterned emphasis in each session.

Thursday - Hinge

Banded Downdog + Lat Stretch

1 min each x 2
30/30 Elevated Lateral Lunges
Glute Bridge Walk Outs
30/30 Side Plank Leg Lift
Banded Good Morning *from rig*

3 Rounds Rest 2 Min Between
6 Sumo Deadlift
12 DB or BB Hip Thrust (off bench)
24 Switch Steps on Bench

3 Rounds Rest 2 Min Between
6 Banded DB Deadlift
12/12 Single Leg DL
24 Lateral Lunges (total)

Emylee Covell