BUILD

PURPOSE:

All Body Build / Challenge

 

WARMUP:

PVC Warm Up

3 x 8 x Cuban Press + 20 Banded Pull Apart +10 x Banded DB Thruster

Then warm up to the movements below

STRENGTH: 

Climbing the Ladder

30 Minutes to ascend in the 2/4/6/8/10 etc format .

Movements

Bench Press @Bodyweight

Barbell Thruster @95/65

Pull Up

For example 2 Bench + 2 Thruster + 2 Pull Up / 4 Bench + 4 Thruster + 4 Pull Up / 6 Bench + 6 Thruster + 6 Pull Up etc

 

 

TRAIN

PURPOSE:

All Body Train /Challenge

WARMUP: 

PVC Warm Up

4 Wall Warm Up

STRENGTH:

20 Minutes to Climb the Ladder. 2/4/6/8/10 ascending ladder of

DB Thruster

Burpee

KB Swing

For example, 2 reps of each, 4 reps of each, 6 reps of each etc

 

MAIN EVENT: 

Teams of 3.

8 minutes Max Meter on Ski Erg . 10 Pull Format. EMOM 10 x Synchronised Speed Squats.

Team that Skis the most meters is the bestest

 

 

FINISHER:

COMPETE

WARMUP:

PVC Warm UP

+

2 Rounds: 

10 Ham Sliders

10 Jump Squats

10 Cossack Squats

+

2 Rounds

Snatch Prep: Muscle Snatch x 5 + Power Snatch x 5 + OHS x 5

STRENGTH:

A. Power Snatch Speed Ladder x 3 Sets; Rest 2 min

1, 2, 3

2, 3, 4

4, 5, 6

MAIN EVENT:

C. In teams of 2, partner alternate full rounds to complete a total of 8 rounds (4 each) of:

Run or Row 400m/500m (2 of each)

Double KB Hang C & J x 10 (53/35 per hand)

DBall G2OS x 5 (150/100lbs)

Then, partners alternate full rounds to complete 8 rounds (4 each) of:

Ski or Bike 20(15)/25(20) Cals (2 of each)

TTB x 15

DB Hang Clean x 10 (Full w/50/35 per hand)

SPRINT

 

PURPOSE:

 

WARMUP: 

 

STRENGTH:

 

MAIN EVENT: 

 

FINISHER: