Monday June 8th

Weekly preview
Monday's workout below



Strength
-Bench Press follows a wave-loading pattern across 6 sets, cycling through 7, 5, and 3 reps at 70, 75, and 80 percent twice. This builds density and reinforces positional quality under accumulating fatigue.
-Front Squat volume climbs progressively across 5 sets, moving from 8 reps at 60 percent up to 4 reps at 80 percent. Athletes should treat this as a technical investment and prioritize upright posture and elbow position throughout.
-Sumo Deadlift is tested this week as a 5x5 format, giving coaches and athletes baseline data to track through the cycle. Positioning and tension through the floor matter more than load here.
-Snatch Complex pairs a snatch pull with both a low hang and a full hang squat snatch across 6 sets, developing pull timing, bar path awareness, and the ability to catch under fatigue.

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Conditioning
"The Equalizer" alternates between a bodyweight / midline station and a dumbbell station across 6 sets, with upper body interference as the primary stimulus. Smooth transitions and unbroken sets define success here.
"Golden Boot" is a 15-minute AMRAP with a descending rep scheme that opens with a 1000-meter row before pushing into wall balls and med-ball box step-overs. Athletes who pace the row and manage wall ball sets consistently will find their way to 40-plus bonus reps.
"Extra Time" is a 16-minute EMOM designed to stay in the aerobic-strength lane. Four stations rotate through strict gymnastics, rows, posterior chain work, and loaded carries. This is not a sprint day.
"Penalty Box" sends athletes through four sets of Burpee Box Jump Overs, runs, and Echo Bike calories inside a 9-minute window. The sum of all four intervals is the score, and every second counts.

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Warm-Up

General Prep
1:30 Cardio Choice
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2 Rounds
:30 Jump Rope
15 Banded Pull-Aparts
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press

Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%

Strength: Bench Press

Every 2:00 x 6 Sets:
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 7 Reps @ 70%
Set 5: 5 Reps @ 75%
Set 6: 3 Reps @ 80%

All percentages based on 1RM Bench Press.

This is a wave loading format running two passes through the same 7-5-3 progression. The intent is consistency across both waves; the second pass at each percentage should feel sharper and more dialed in than the first because the system is better primed. Reinforce tight setup, controlled descent, full foot drive, and a locked-out finish on every rep. No grinding.

Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.


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Primer
1-2 Sets:
10 Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press

Use this to confirm Double Under standard, and dumbbell complex load before "The Equalizer" begins.

Conditioning

"The Equalizer"

Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)

Station 1:
20 SIt ups or weighted sit up or v-ups
80 Double Unders

Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Score = Time (total accumulated working time across all 6 sets)
Dumbbells: 2 x 50/35lb, 22.5/15kg

[The Equalizer: Levels]

Level 2:
Every 2:30 x 6 Sets
Station 1: 20 Sit-Ups or v ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg

Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice

Masters 55+:
Every 2:30 x 6 Sets
Station 1: 20 Sit-Ups  + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg

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Workout Strategy
"The Equalizer" is an alternating EMOM that lives on how well athletes manage effort between stations. Station 1 with Sit-Ups and Double Unders should be treated as the more aerobic of the two stations, not a sprint. Athletes who push the sit ups hard and rush the rope will walk into Station 2 with their chest already burning, and the dumbbell complex will punish that.. On Double Unders, one smooth unbroken set is the goal. The Deficit Push-Ups set the tone on station 2; controlled descent, full chest contact, strong lockout, then straight into the Devils Press without releasing the bells. The Devils Press into Push Press is one continuous dumbbell complex. Five clean Push Press reps with locked-out arms at the top finishes the station.

Modifications / Adjustments

Double Unders: Reduce to 60 reps as first adjustment / 25 Double Unders + singles until 80 / Single Unders at 120 reps as full substitute for those that don't have dubs
Deficit Push-Ups: Remove deficit before reducing reps / Elevate hands on a box or bench if needed / Reduce to 5/4 reps at deficit before going flat
Devils Press: Reduce load before reducing reps / Single Dumbbell Devils Press alternating arms if bilateral load is too heavy
Dual Dumbbell Push Press: Reduce load before reducing reps / Single Arm alternating Push Press / Dumbbell Push Jerk if athlete prefers the movement pattern