BUILD

PURPOSE:

Vertical Push/ Pull

 

WARMUP:

2 x30/30 D Push Press “rest” at top. 2 Rounds . Rest 2 mins Between Rounds.

50 x Banded Lat Pull Down

STRENGTH: 

3 +3 Turkish Get Up + 1 Min Straight Arm Plank. 3 Rounds.

Then:

6 x Clean and Press (option of either Barbell or Dumbbell) /  12 x Pull UP /  24 x DB Front Raise/ Lat Raise Complex

2 min Rest. 5 Rounds

 

 

STRENGTH ACCESSORY

300ft Heavy Farmer Carry

 

TRAIN

PURPOSE:

This week in Train will be the beginning of our new cycle working towards our 2K Row test in two weeks. Athletes will be working on improving overall rowing strength & capacity.

WARMUP: 

5 Mins Card

4 Way Movement Mobility

2 Rounds

20 Jumping Jacks

10 Air Squats

10 Jump Squats

MAIN EVENT: 

100’s Chipper

100 DB Snatch

100 Windshield Wipers

100 Cal SKI/ROW

100 Box Jumps

100 SA KBS (50 each arm)

COMPETE

WARMUP:

400m Run

+

2 Rounds

10 Good Morning

10 Wall Ball

10 Slam Ball

30 Plank Reach

MAIN EVENT:

B. 10 Minute AMRAP @90% effort

10 Power Clean

10 Wall Ball

10 Slam Ball

10 Devil’s Press w/ Push Up

200m Run

(Rest 5 Minutes)

x3 Sets 

SPRINT

 

PURPOSE:

 

WARMUP: 

 

STRENGTH:

 

MAIN EVENT: 

 

FINISHER: