For the next 6 weeks our training cycle will be shifting focus, please be aware of the tempo and loading prescriptions.

A. Strength

4-5 Sets

4 Front Squat @ 2121 tempo

-rest 20sec-

8 Goblet Cyclist Squats @ 20X0 tempo

-rest 20sec-

16sec Bike Sprint @ 95%

-rest walk 2-3mins and start again-

*Start moderate with your loading and build up as you go. The last set should be very TOUGH

*if short on time reduce strength portion to 2-3 sets

*record heaviest set of front squat along with total calories biked

B. Conditioning

30-20-10 reps for time:


Dual KB lunge (yards) 35’s/26’s

*coaches challenge 53’s/35’s

*games challenge 70’s/53’s


A. Strength

Shoulder Press (5-3-1)

5 @ 75%

3 @ 85%

1 @ 95%+

*record heaviest set to score

B. Conditioning

In teams of two

21 minute AMRAP

Partner A:

400m run

Partner B:

15 DB Bench Press 50s/35s

18 Medball Twists 20/14

21 KB Swings 53/35

*pick up where left off, score is total meters ran and rounds completed