Weekly overview 10.08-16.08
This week is all about building on the foundation we established last week. We'll continue developing our Front Squat and Push Press, giving you another opportunity to improve positions, confidence, and consistency in these lifts before the weights continue to climb later in the cycle. You'll also see touch-and-go Power Snatches, reinforcing smooth, efficient barbell cycling.
Later in the week, we will build to a heavy Back Squat this week. You’ll be encouraged to make smart jumps and focus on quality movement over chasing a number. A strong, confident lift is always better than forcing a missed rep.
Skill work shifts to jump rope development, practicing everything from double unders to crossover variations and triple unders. Remind them that efficiency beats speed. Relaxed shoulders, consistent timing, and patience are the keys to success.
The workouts bring a fun balance of push and pull throughout the week. Monday is a shoulder burner where smart push-up pacing is everything. Tuesday flips the script with a high-volume pulling workout that rewards strategic sets and using the rest wisely. Wednesday is all about finding a sustainable pace through ten rounds, while Friday delivers one of the toughest interval pieces of the week with rowing, double unders, and heavy clean & jerks. Then we round out the week with a partner workout on Saturday where communication matters just as much as fitness.
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Today's session combines moderate front squat volume with a fastpaced workout built around single-arm dumbbell thrusters and pushups. Athletes should build to a challenging set of front squats before transitioning into a workout where shoulder fatigue steadily accumulates. Success in the workout today comes from managing the push-ups early.
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Today's session starts with moderate power snatch ‘touch and go’ triples before shifting into a fast-paced sprint built around the air bike and highvolume pull-ups. In the snatch, we want to see the athletes control the weight and connect the reps – more about control, less about loading. In the workout, athletes should stay aggressive on the bike while managing grip fatigue through smart pull-up sets. The goal is to keep a very high pace without reaching failure due to grip.
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Ten rounds of a 200m run, 10 kettlebell swings, and 5 box jumps for time. It's an engine grind at RPE 8, so the win is ten rounds that look the same at one round every 2:00. First we get a 10:00 jump rope block to work double and triple unders while everyone is fresh.
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The back squat is the priority of the day, with the workout serving as additional unilateral leg and midline volume rather than another beat down. Athletes should leave the strength portion feeling physically and mentally challenged under heavy load while approaching the workout at a smooth, sustainable pace. Group up for the strength to cut down on the equipment needed, then cash out with a “just move” effort in the workout. Also, you may have some vets who want to ramp this workout up a bit; GHDs are a great option, as are weighted box step-ups. Just a thought to help make it more attractive.
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Today’s session combines moderate pressing strength work into six very high-intensity, repeatable intervals. The strength EMOM should prepare athletes for the workout by reinforcing leg drive in the push press and gradually building the row toward workout pace without creating unnecessary fatigue. During the workout, every set should be completed in 2:00-2:15, leaving enough recovery to repeat the same output across all six sets. It will be tough; that’s the point.
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Today's workout is all about teamwork and repeatable effort. The run should stay controlled while the synchronized toes-to-bar and dumbbell bench press challenge athletes to communicate, stay disciplined, and avoid unnecessary fatigue. The goal is consistent movement from Round 1 through Round 4.
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Today’s session is a longer grind focused on grip endurance, trunk stability, and shoulder stamina. The goal is to maintain consistent movement quality across repeated rounds of burpees to bar and 100-foot dumbbell carries while managing fatigue through smart pacing. Athletes should work at a moderate-to-high intensity for approximately 18-25 minutes, aiming to keep the carries challenging yet controlled and avoid reaching failure early. The 10:00 skill session should give athletes time to practice overhead dumbbell movements, find a stable carrying position, and determine an appropriate workout load without accumulating unnecessary volume.