The Weekly Preview (New Cycle Starts August 12th!)

This week we are starting our new 7-week cycle. The focus for this cycle is on developing the overhead squat, “zone 4” intervals at 85-88% intensity, and static holds for our gymnastics components. Expect some really thorough warm-ups and pre-hab exercises to allow for better mobility through the ankles, hips, and thoracic spine! One new aspect you will notice is a similar pattern on the squat cycle to be completed on Mondays and Fridays. We will see lighter weights on Mondays with higher volume sets and heavier weights on Fridays with lower volume sets. Start conservatively on the static holds as these will get challenging as the time increases weekly.


A) Squat Progression Day 1
E3MOM x 12min
5 Overhead Squats + 10 Back Squats
*Starting at 60% and can increase load by feel

B) 9-13min Time Domain *15min Cap
5 Rounds For Time
30 Double Unders
20 Renegade rows (10e) at 35#/25#
10 DB Hang Squat Cleans at 35#/25#


A) Strength Accessory
EMOM x 12min
1) Slider Hamstring Curls x 10-12
2) Plank x 60sec
3) DB Curls x 10-12
4) Russian Twist x 40-50

B) Threshold Builder
For Intervals: Goal 2:30 +/-15sec
10 Deadlifts at 225#/155#
20 Box Jumps at 24”/20”
200m Run

R: 2min after each
x4 Rounds


A) Gymnastics Strength Builder
EMOM x 10min
Even: 10-15sec Dip Support Hold
Odd: 10-15sec False Grip Hold

B) Strength Conditioning *goal 3-4 Rounds
AMRAP x 10min
10 SA KB Thrusters (R) at 53#/35#
6/4 Strict Pull-Ups
10 SA KB Thrusters (L) at 53#/35#
6/4 Strict Pull-Ups


Aerobic Endurance: Time Domain 35-45min *Cap 50min
5000m/4250m For Time
E4MOM *starting at Zero
200m Run
12 “No Jump” Burpees


A) Squat Progression Day 2
E3MOM x 12min
3 Overhead Squats + 7 Back Squats
*Starting at 70% of 1RM OHS and increase load

B) Time Domain: 8-11min *Time Cap 15min
5 Rounds For Time:
3 Power Snatch at 135#/95#
5 Overhead Squats at 135#/95#
8 Strict HSPU


Partner WOD Interval Day 1:1 Work to Rest (2:30 on/2:30 off)
Alternating Rounds with your Partner
20min AMRAP
5 Body Blaster (Burpee + Pull-Up + K2E)
10 Hang Dumbbell Power Cleans 35#/25#
50 Double Unders


Grinder Style Workout *70-75% intensity, challenging core stability 
100ft D-Ball Carry *you choose the weight
25ft Plate Push at 45#/25#
25ft Plate Pull at 45#/25#
15 Hollow Rocks or 30sec Hollow Hold

R: 90sec and repeat
x 5 Rounds

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