BUILD

PURPOSE:

All Body Build/ Athletic Movements/ GPP

 

WARMUP:

6 + 6 1/2 TGU + 30 Med Ball Russian Twists. 3 RDS

STRENGTH: 

PHAROS Filthy Festive 50 . Part III. The Final Chapter

50 x DB Thruster @35/25

50 x Deficit Push Up

50 x Dball Gos

50x Inverted Row

50 x Burpee Pull Up

30 Min AMRAP

STRENGTH ACCESSORY

300ft Heavy Farmer Carry

 

TRAIN

WARMUP: 

Emom 12min

    0.    :40 Plank Hold

    0.    12/10 HR Burpees

    0.    20 Lunges

    0.    15/12 V-Ups

MAIN EVENT:

1200m Ski Emom 8 Jumping Lunges

2k Run

120cal Bike Emom 8 Jump Squats

COMPETE

EMOM x 8 Mins

1. Crab Walk x 50 Sec 

2. Superman Rock x 50 Sec 

3. Top of Dip Hold x 50 Sec 

4. Hollow Rock x 50 Sec

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

A2. Pistol Squat (wtd if possible); 10 x 3; 60 sec

B. Front Lever (Bar Tucked); AMSAP x 3; 60 sec

C. Build to a HEAVY Dip Double in 10 mins

D. For time (20 Min Cap):

“Dip to my LuLuLemon”

*Pick a Ring Row foot height and stay with it the whole workout 

*Start with the ski or row

800 m Ski

20 Dips

20 Ring Row 

400 m Ski

10 Dips

10 Ring Row

25 Burpee

10 Ring Row

10 Dips

400 m Row

20 Ring Row

20 Dips

800 m Row

 

 

LAUNCH

MOVEMENT: Back Racked Reverse Lunges, Push Press, Pull Up

MOBILITY SCREEN: Hip Extension, Shoulder External Rotation, Overhead Reach Test

WARMUP:

2 Minute Couch Hip Extension Stretch

3 Rounds

30-50 Jump Rope

8 Split Lunges (add weight)

10 Lat Pull Down (banded)

STRENGTH: 4×8 w/ 30s rest 

4×8 Back Racked Reverse Lunges

4×8 Pull Up (modified)

4×8 Push Press (Barbell / DB)

ACCESSORY STRENGTH:

3 sets (minimal rest between sets)

10 Single Leg KB Romanian Deadlift (as heavy as possible)

5 Tempo Step Ups on Box (add weight/height)

10 Cal Row