Back Squat 

On the 3:00 x 3 Sets: 

5 Back Squats

* Start First Working Set at 78% & Build To Heavy  

"Boxing Day" 

AMRAP 10:  

5 Pull-ups 

10 Front Squats (75/55) 

15 Box Jumps (24"/20") 

KG | (34/25)


AMRAP 10:  

5 Bar Muscle-ups

20 Overhead Squats(75/55)

20 Box Jump Overs (24"/20") 


  • Workout brief: https://youtu.be/O21QKO1iMdA
  • Resource Links: Strength Cycle Details Coaching Strength Cycles in Class
  • Starting week one of a new microcycle today. We’re beginning with our 3 sets of 5, building in weight each set. It’s an appropriate stimulus if athletes want to attempt a 5RM PR today. In part 2, we have a full body workout with a lower body push and an upper body pull. Specifically. We're looking for lower body stamina with a repetitive movement pattern in the box jumps and front squats. We want to keep this cyclical and shouldn’t find ourselves staring at the bar or box taking forced rest. Rounds should take round :90. 
  • Pull ups: unbroken 
  • Box jumps: cyclical
  • Front squats: Very light. unbroken

The One | Teaching Focus 
  • Creating an arch in the foot. Between the back squat and front squat we want the one focus to be creating an arch in the foot by gripping the ground with the feet throughout the squat. The weight should be primarily in the heels but balanced with 3 points of contact. 


Pull ups 

  • Reduce volume 
  • Jumping with controlled eccentric 
  • Ring rows 

Box jumps 

  • Reduce height 
  • Reduce volume 
  • Box steps 

Front squats 

  • Reduce load
  • Reduce volume 
  • Goblet squat 
  • Squat to target 

  • In part 1, we can pair athletes up in groups of 3 and have them lift on the minute in order to have eyes on each athlete. Every athlete should leave having been encouraged and with something actionable to apply. 
  • In part 2, if you’re short on boxes or other equipment athletes can start on different stations. You want to keep athletes performing the squats and box jumps back to back in order to maintain the stimulus. 


Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow 

  • Get out barbells 
  • :20 Alternating box step ups 
  • :20 Alternating spidermans 
  • :20 Alternating box step ups 
  • :20 Air squat
  • :20 Alternating box step downs (controlled single leg negative)
  • :20 Bootstraps
  • :20 Squat jumps 
  • :20 Box jumps 

Barbell flow 

  • :20 Stiff leg deadlifts 
  • :20 Front rack elbow rotations 
  • :20 Kang squats 
  • :20 Back rack elbow rotations 
  • :20 back squats 

Specific Warm Up (10 Minutes)  (9-19)

Back Squat 

  • 5 ¼ squats 
  1. Hold in ¼ position 
  2. Focus on hip initiated squat 
  • 5 tempo back squats 
  1. 2 second down, 2 second hold, 2 second up
  2. Focus on creating an arch in the foot 
  • 5 Paused back squats 
  1. Hold in bottom 
  2. Focus on chest up 
  • Move to rig, 5 reps cued at lightweight 

Strength (20 Minutes) (19-39)
  • 10:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (39-45)
  • Practice Round
  1. 2 Rounds 
  2. 3 Pull ups 
  3. 5 Box jumps 
  4. 5 Front squats
  5. Should be aggressive and fast 
  • Break
  • Workout adjustments if needed

Workout (10 Minutes) (45-55)

Look For 

  • Pull ups: Unbroken sets. Full ROM with chin over the bar. 
  • Front squat: Keeping the weight in the heels
  • Box jumps: Standing up tall on the box each rep. Find a good rhythm and cadence of steps. 

Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

AMRAP 15:  

5 Double DB row 

10 Squat jumps 

15 Goblet squats 


“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this. 

When we truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

After Party 

2 Sets 

50’ DB Overhead carry 

50’ DB death march

50’ DB front rack walking lunge