Thursday July 25th



Second week of our cycle. Increase weight fractionally where possible. We have have our two high volume days of the 5/10/15 format, two high intensity days with the Rest-Pause Method, One IWT, One All Body Challenge Day and one pipe making, earth shaking , protein taking, ain’t no faking …Eastside Arms Race

Todays Emphasis : Lower Body Strength


Lower Body Mobility

3 x (1 Min Weighted Plank + 10 x Banded Good Morning + 10/10 Banded Russian Twists)


Deadlift or Sumo Deadlift (Please Use Blocks where necessary). Rest-Pause method. 3/2/1 with 10 second Intraset pause. Rest 2 Mins. 5 Rounds


15 Min EMOM

Min 1: 8 x Barbell Good Morning 4010 Tempo

Min 2: 8+8 One Arm DB Row

Min 3: 10 x Pendlay Row


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.


4 mins of cardio :40 slow, :20 Fast

15 Roll N Reach

15 Jump Squats

4 Mins of Cardio :40 slow, :20 Fast

4 Rounds

:20 Burpee Box Jumps


Rest 1 min - :90 based off size of class


5 Rounds

Front Rack Walking Lunge from bike to ski erg and back

10/6 Cal SPRINT on BIKE

Rest 2 Mins




“Never confuse movement, with action.” - Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We *train*. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?



45 Seconds

Running in Place Single Unders

Arm Circles

Spidermans Push-backs

30 Seconds

Running in Place Single Unders

Arms Hugs

Push-up to Down Dog

15 Seconds

Running in Place Single Unders

Arms Up and Down


Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

20 Seconds Hops (No Rope)

20 Seconds Single Under Practice

20 Seconds Double Under Practice

Movement Prep

5 Strict Press

5 Dip & Holds

5 Push Press


Push Press

Build To Heavy Set of 3 in 12 Minutes



1 Round

100 Meter Run

10 Double Unders

5 Push Presses

"Trail Blazer"

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85)


Week 1/3 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 min Couch Stretch Each Leg
3 rounds
8 Glute Bridge Walk Outs
8 Straight Arm Banded Lat Pull Down
8 Broad Jumps

STRENGTH 5-3-2 w/ a 10s intraset pause
Back Rack Reverse Lunges
Chin Ups (banded or modified)

DB Over Shoulder
Push Ups

Emylee Covell