In Person/ Level 1 – 08/312021


5 min bike @50+ RPM


EMOM x 12
1 – 5 OH deadbugs
2 – 5 Hip circles each direction
3 – 50 single unders + max plank
4 – 10 KB swings (Overhead)


Snatch warm up
Clean warm up


EMOM x 5
1 Snatch @ light
1 Clean and jerk @same as snatch weight

*This is to just move through each movement pattern.
*Snatch Warm Up- https://youtu.be/UjeQtA50R7c
*Clean Warm Up- https://youtu.be/0Cs_QGFFoSE
*OH Deadbugs-https://youtu.be/FShskZpYJyU
*Hip Circles-https://youtu.be/B3Si8rfz-yw


Clean and Jerk (10 Min to Find a Heavy)

Spend as much time as you need to make sure you’re warm and ready to crush this!


For Time:
Box jumps
GHD sit ups
*Rx Box Jump Height is 20″
*If you don’t have access to a GHD machine or you’re not doing them yet, perform either sit-ups on a medball with feet anchored or V-ups

Cool Down

Foam Roll back, quads, hamstrings – 2 min e/s

*Quads- https://youtu.be/QY5R14p7GJw
*Hamstrings- https://youtu.be/3aGdzTlVPWs
*Back- https://youtu.be/cj_7Hwv2ksw

————–Hormones and Training—————

Follicular Phase – Days 1-7

Are you a “period power” athlete or a “curl up on the couch” athlete during this time of month? Hormone fluctuations affect us all differently. Depending on where you are this week (ie just started bleeding versus almost done) will also affect how you feel. Since it’s deload week, if you don’t have it then you don’t have to crush yourself. But if you’re feeling unstoppable then send it!

Follicular Phase- Days 8-14

Grab the bull by the horns, use the power of your hormones to your advantage and let’s see what you can do today!

Luteal Phase – Days 15-21

Today is short and sweet, but it still needs to be properly fueled. You don’t need AS many carbs, but should still be getting 40g beforehand and have a plan for carbs/protein after.

Luteal Phase- Days 22-28

To be fast on the box and fast under the bar you need to warm that body up GOOD. Run through some box jumps, be intentional with how you move the barbell, and commit to excellent movement. Then no matter what you’ll be ready to train hard.

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