Summer Development Welcome letter

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Next Level Training — Summer Athlete Development

Hey athletes and families,

If you scanned this QR code, welcome.

If you would like to sign up, please click the appropriate link:

1 session / Drop-in 

6 sessions

12 sessions

My name is Coach Doug DeMarco, and I created Next Level Training to help young athletes build strength, confidence, and skills before heading into a new school year.

The middle school years are a huge time of growth. Some students are preparing for high school sports, some are trying athletics for the first time, and others just want to feel stronger and more confident in their bodies.

This program is designed for all of them.

What Is Next Level Training?

Next Level Training is a structured summer strength and conditioning program for athletes ages 11–14.

Sessions focus on teaching athletes how to train the right way — safely, confidently, and with purpose.

Athletes will work on:

• Strength & conditioning fundamentals
• Speed, agility, and coordination
• Proper exercise form & injury prevention
• Confidence and mental toughness
• Overall athletic performance

No experience is required.
No pressure to be elite.
Just effort, improvement, and positive energy.

Why This Age Matters

Early training should build athletes — not burn them out.

My goal is to help students:

• Enter high school feeling prepared
• Reduce injury risk
• Learn safe training habits
• Develop confidence that carries into sports, school, and life

As a Health & PE teacher with over a decade working with students, I’ve seen how powerful it is when young athletes learn how to train correctly early on.

Summer Schedule

July 27 – August 21

Mondays • Wednesdays • Fridays

Consistency is key — athletes who attend regularly see the biggest gains in strength, fitness, and confidence.

Pricing

• $35 — Single Session
• $180 — 6 Session Pack
• $300 — 12 Session Pack

Families can choose the option that fits their summer schedule.

What Athletes Should Bring

• Athletic clothes & sneakers
• Water bottle
• Positive attitude
• Willingness to work hard and have fun

All training is age-appropriate, coached closely, and scaled to each athlete’s ability level.

The Goal

This isn’t just about workouts.

It’s about helping young athletes walk into the next school year stronger, more confident, and ready for whatever comes next — whether that’s middle school sports, freshman teams, getting ahead of the game and learning how to do CrossFit before next year, or simply feeling better about themselves.

I’m excited to train together this summer.

— Coach Doug DeMarco

Comptrain 1-23

 A.  Ring Muscle-ups

10 Rounds for Time:

2 Unbroken Ring Muscle-ups

NTD

B.  Power Snatch Cycling

For Time:

15 Power Snatches  @95/65

12 Power Snatches  @115/75

9 Power Snatches  @125/85

6 Power Snatches  @135/95

3 Power Snatches  @155/105

C.  "Voicemail"

On the minute x10 Rounds:

6 CTB Pull-ups

6 Box Jump Overs

-max db snatches @50/35#

7/13, 5/10, 0/6, 0/4, 0/7

1/2, 0/4, 2/5, 6/5, 9/4

*I need to purchase gymnastics grips.  for real...

D.  Bike Intervals

Part 1:

2 minutes @moderate pace 

15 seconds SPRINT-ish

90 seconds @moderate pace 

15 seconds SPRINT-ish

1 minute @moderate pace 

15 seconds SPRINT-ish

K - 60-65 / 50-55rpm

D - 60-65 / 75rpm

rest 1min

EMOM10:

10sec sprint

K - 87-88 rpm (112cal)

D - 94-97 rpm (149cal) *echo

Comptrain 1/21/2022

 A.  Snatch 

3@40%  95/55

3@50  105/65

3@60  125/75

3@75  145/95

3@80  155/100

3@85  165/105

B.  For Time:

"X" Kipping HSPU

D - 54 (10/10/6/6/6/6/6/4)  6:28

K - 70 (10/10/5/6/7/7/7/3/6/7/2)  6:02

C.  For Time (28:00 cap):

----

100 DU

----

4 Rounds of:

15 burpees to target

15 wallballs

----

100 DU

----

4 Rounds of:

15 burpees to target

15 wallballs

----

100 DU

K - 21:27 (rested for like 2min after the 2nd set of dubs)

D - 22:56

Comptrain 1/12

 A.  For Time:

9-7-5 reps of:

DBL DB Hang power clean

Dbl DB Front Squat

Dbl DB Push Jerk

@50/35

2:20 / 2:48

B.  Deadlift

4x5 @70%  

Max set @70%

210 / 285

8    /    8

C.  AMRAP12:

3 DB Front squats

3 CTB

3 Box Jump Overs

-----Increase by 3 reps each round

D - 15 + 1 box jump over

K - 15 + 5 CTB

Comptrain 1-10-21

 A. Strict Press

4 sets of 5 reps @ 70% (95/85#)    

1 max set @70% (12/10)

B.  Kipping HSPU

AMRAP20:

500/400m Row

Max Unbroken HSPU

D - 7-7-10-10-10-10

K - 7-7(strict oops)-14-14-14-14

C.  For Time:

100 dubs

75/50cal bike

~3min handstand walk practice

75/50cal bike

100 dubs

18:30

Class wod 1-8-22

 A.  Sumo deadlift 

4x4 @315#

B.  3 Rounds for time of:

25 Am KB Swings @24kg

25 burpees

7:52

Comptrain 1-7-21

A.  Snatch

3 @80# / 55

3 @105 / 65

3 @125 / 75

2 @145 / 95

2 @165 / 100

1 @175 / 105

B.  Deadlift

160 / 125 x5

200 / 150 x5

240 / 185 x5

C.  2-4-6-8-10 reps for time of:

Wall Walks

Deadlift @275#

Dubs x10

D - 15:20

K - 12:17

Comptrain 1-5-21

 Kristen's workout:

A.  AMRAP3:
Chest-to-bar pull-ups

37 reps

B.  Build to a heavy single:

Power Clean:  175#

Bench Press:  155# (no spot could've gone heavier)

Overhead Squat:  95#

C.  For Time:

20 Power cleans @115#

20 Bench Press @100#

20 Overhead squats @60#

4:20

D.  3 sets:

1500m Row moderate

-2min rest-

400m @ fast pace

100m easy

rest 2min

Doug's workout:

AMRAP15':

10 wallballs

15 burpee box jump overs

20 wallballs

15 burpee box jump overs

-increase wall balls by 10 reps

Got into the set of 50 wall balls.  Got 14 reps in.

Comptrain 1-3-21

A. AMRAP3:

Bar muscle-ups

K - 15

D - 11

B. Power snatch conditioning

5 sets, resting as needed to keep all sets unbroken:

15 unbroken snatches (95/65#)

K - 8:22

D - 9:22

C.  For Time:

1200m Row

63 kb swings

36 pull-ups

K - 11:38

D - 13:02

Comptrain 12/31

 A.  Snatch technique primer

5 Sets:
3 Pausing high hang snatches (pause at the bottom)

B.  Squat snatch 190 / 

3 @40% 75 / 
3 @50% 95 / 
3 @60% 115 / 
3 @75% 145 / 
3 @75% 145 / 
2 @80% 155 / 
1 @85% 160 / 
1 @88% 165 / 

C.  10-9-8-7-6-5-4-3-2-1 of:
Chest-to-bar Pull-ups
Squat snatches @95/65

D.  Optional Bike workout

3 sets:
4:00 moderate pace 
1:00 easy
2:00 Moderate-fast pace
1:00 easy
1:00 fast pace
1:00 easy

COMPTRAIN 12/29

 A.  Hang Power Clean Cycling

On the 3min x5 sets:

9 - 7 - 5 - 3 - 1 Hang Power Cleans

After each set:
1 Legless Rope climb

155-165-175-195-215
125----155

B.  Deadlift

5 @50% 205 / 105
3 @ 60% 245 / 180
2 @70% 285 / 210
1 @75% 305 / 225
Max reps @80% 345 x4 / 240 x8

C.  "Sam's Jam"

5 Rounds:  

30/21cal Row
1 Round of "DT"

-rest 2min between sets

Round 1:  185/135
Round 2:  165/115
Round 3:  155/105
Round 4:  135/95
Round 5:  115/85

6:10 / 4:00
3:50 / 3:42
4:00 / 2:57
4:00 / 2:53
2:53 / 3:03

Comptrain 12/28/21

A.  Strict Press

Build to a 1RM (145/120), then:
5 @50% (75/60)
3 @60% (95/75)
2 @70% (105/85)
1 @75% (110/90)
max reps @80% 9 @115 / 7 @95

B.  Strict HSPU

1 Max set (8 / 11), then:
x2 for time.

*on the minute starting @ 0:00:  10 Pistols

4:00 / 2:10

C.  "Boom Boom Pow"

For Time:
30 DB Thrusters @50#
50cal Echo Bike
150 DU

9:18 / 7:50

D.  Skill Conditioning

AMRAP3:  Handstand Walk practice

AMRAP3:  Max cal ski erg

AMRAP3:  Max distance double DB overhead lunge

AMRAP3:  Max cal ski erg

CompTrain 12-27-2021

 A.  For Time:
30 Ring Muscle-ups

10:22

B.  Power Snatch Complex
Build to a heavy:

1 Snatch Grip Push Press
2 Hang Power Snatches
3 Overhead Squats

75-95-105-115-125

*focus on shoulders down and back in the hang.

C.  "Red Handed"

AMRAP 9:
3 Hang power snatch
3 Burpee Pull-ups

*increase by 3 reps each round.

Got through the 15 hang power snatch + 9 burpee pull-ups.

Strength:  3x5 strict press
135/145/145

Skill:
5 sets of
10 pistols (held 10# plate in front for balance)
3.3.3 ctb

For Time:
30 clean and jerks (135#)
2:18 (first set was 10)

Strength:
Back squat 3x5 @225#

Oly:
Every :30 for 5:00:  Snatch pull + hang snatch high pull @205#
5 sets of:  Snatch balance + OHS @155#
Snatch:  Built to 205#

Every 6:00 for 4 sets: (from invictus)
20cal row
20 burpee box jump overs (24")
20cal AB
4:39
4:50
4:58
4:54

WOD 161024

A. 3 x 10 front squats… build bar each set
squat @ 0:00, 4:00, 8:00
10. 10. 10. – 6 heavy single arm row (each arm) @ dots
rest to 15:00 on timer, then B
B. 5 sets @ 80-90% effort… not for time… barbells not to exceed 135/95
250m row
9 shoulder to overhead
12 bjsd – 24”/20”
30sec FLR

185x10
205x10
225x10
100# db row

13:15 @135#

WOD 161022

Linda aka "3 bars of death"

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 BW
Bench BW
Clean 3/4 BW

Weighing in at 220, I used 330# DL, 220# bench, 165# clean.

44:53

First time doing this workout, and holy eye opener!  Did this with Justin and he weighs 165 and finished while I was still in my 7's.  Very crazy workout.

WOD 160627

A.  Snatch: work up to approximately 85% x 1 rep x 5 sets.

135 - 155 - 165 - 175 - 185

B.  SELECTION OF WEAKNESS EXERCISE….3 SETS!

Tall Snatch @ 95# (3x3)

C.  Front squat: 3, 2, 1, 1, 1, 1, 1

185x3 - 225x2 - 245 - 265 - 275 - 285 - 295

D.  SELECTION OF WEAKNESS EXERCISE….3 SETS.

Split Jerk 3x3 @ 95 - 95 - 115

E.  30 Bar Facing Burpees for Time:

1:46

F.  Weighted sit ups with weight behind head x 50 total.

10# Plate

Wod 160404

345
300
12:43

WOD 160112

AM:  Ana-ala Repeats

A1.  High Sled Push + 8-second AD sprint + 9 S2OH (95#)
Working @ 0:00, 12:00, 24:00, 36:00

:32 / :29 / :28 / :29

A2.  8-second AD + Low Sled Push + 1 Rope Climb
Working @ 6:00, 18:00, 30:00, 42:00

:22 / :22 / :23 / :23

PM:  EMOMs

A.  EMOM 6:00
1 SNATCH (145#) + 5 Burpees over bar
:15 / :13 / :14 / :13 / :13 / :12

-rest to 10:00, then B-

B.  EMOM 6:00
1 Clean & Jerk (175#) + 5 BJSD (24")
:12 / :13 / :14 / :13 / :13 / :12

-rest to 20:00, then C-

C.  EMOM 5:00
35 double unders

done