BUILD

PURPOSE:

All Body . The PHAROS Filthy Festive 50 Part 2

 

WARMUP:

4 Way Movement Mobility

30 x Med Ball Russian Twists + 30s Side Plank Left + 30s Side Plank Right + 15 x KBS. 2 RDS

 

STRENGTH: 

50 x DB Snatch @ 50/35

50 x Deficit Push Up

50 x Wall Ball

50 x Single Arm DB S20 @50/35 (25 ES)

50 x Burpee

30 Min AMRAP

 

 

 

 

STRENGTH ACCESSORY

 

 

TRAIN

PURPOSE:

This week in Train will be the beginning of our new cycle working towards our 50 Cal RIDE test this week. Athletes will be working on improving overall RIDE strength & capacity.

WARMUP:

Teams of 4 1500m Ski

Switch every 10 pulls and after each 10 pulls do 5 Burpees

MAIN EVENT: 

Teams Of 2 18min Stations 3min Rest Between

Station 1 18min Clock

2k Run Buy in

200 KB Swings

200 Goblet Lunges

Max Meter Run

Station 2  18min Clock

2k Row Buy in

200 Thrusters

200 DB Floor Wiper

Max Cal Row

FINISHER:

COMPETE

WARMUP:

EMOM x 8 Mins

1. Seal Sliders x 50 Sec 

2. Superman Rock x 50 Sec 

3. Chin over bar hang x 50 Sec 

4. Hollow Rock x 50 Sec

STRENGTH:

A1. Kipping Pull (2 sec pause at top); 10 x 3, rest 60s

A2. Kipping Handstand Push Up (2 sec pause at top);  10 x 3; 60 sec

B. Press Drag/Jump; 5 x 3; 30 sec

C. Handstand Walk Play; 10 mins

MAIN EVENT:

D. For time (20 Min Cap):

“The Pyramid”

200 m Run

5 MU

10 HSPU

400 m Run

10 MU

20 HSPU

800 m Run

20 HSPU

10 MU

400 m Run

10 HSPU

5 MU

200 m Run

 

SPRINT

 

PURPOSE:

 

WARMUP: 

 

STRENGTH:

 

MAIN EVENT: 

 

FINISHER: