BUILD

PURPOSE:

Week 2 . Classic Pyramid Format. Strength/hypertrophy. This week we will continue our progression through our Classic Pyramids with a different rep range. We start with the volume a little higher with a set of 18. We finish with the intensity a little higher at the top end as we work through to a “heavy 3”. In short,  its worse at both ends.

We then do a max effort set at 90% of our 3 rep Max

WARMUP:

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

STRENGTH: 

Sets of: 18/15/12/9/6/3

Strict Press + Hang Power Clean or KB Sumo Deadlift High Pull

Then AMRAP @90% 3 Rep Max

 

STRENGTH ACCESSORY

EMOM x 12

Minute 1 : 15 x DB Curl and Press

Minute 2: 20 x DB Complex (Front Raise + Lateral Raise)

Minute 3: 20 x Plank Pull AHAP

 

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 3

4 Way movemnt Mobility

1000M RUN (Break it up however you’d like)

4 Way movement Mobility

MAIN EVENT: 

Team Chipper

100 Wall Ball Tosses (Wall ball to your partner. Both squat each rep)

100 Med Ball situps with partner (Both perform sit up each rep)

100 Pushups (One partner working at a time)

100 Box Jumps

100 Burpees

100 Calorie RIDE/SKI/or ROW

 

COMPETE

WARMUP:

400m Run
+
2 Rounds
5 Pull Ups
10 Moderate Dball G2OS
20 Jump Squats
30 Sec Farmer’s Hold
+
Warm Up each movement below

MAIN EVENT:

36 Min AMRAP @ 80%
400m Run
50 DU
10 HVY WallBall
10 Pull Ups
100′ Sled Push (Moderate Weight)
100′ Farmer’s Carry (Moderate Weight)
10 DBall Over 30′ Box (Jump Over to retrieve)

SPRINT

 

PURPOSE:

 

WARMUP: 

 

STRENGTH:

 

MAIN EVENT: 

 

FINISHER: