BUILD

PURPOSE:

Reverse Pyramid Week 2 .  Try to Increase the weight 2.5-5lbs from last week or/and increase the reps on the AMRAP sets.

 

WARMUP:

2 Min Weighted Butterfly Stretch

Banded Leg Mobility

3 x 8 1 1/4 Goblet Squat with 30 sec rest

 

STRENGTH: 

Front Squat

3 x 8 Warm Up Sets. 1 Min Rest. Building to perceived 8RM

3 x8 Working sets. Rest 2 Mins

Set 1: Heavy Set – 9-12 Reps

Set 2: Medium Set – 12-15 Reps

Set 3 : Lightest Set 15+ Reps

 

STRENGTH ACCESSORY

21 / 15 / 9

Back Squats @135/95 + 400 m Run Around Block OR 500/400m Row OR 500/400m Ski  OR 50/35 Cal Bike. Choose your poison

 

Stretch – Couch / Pigeon / Quad

 

TRAIN

PURPOSE:

This phase we will be focusing primarily on increasing overall work capacity while incorporating heavier functional movements.

WARMUP: 

EMOM x 8

1: 15 Jump Squats

2: 15 Sprawls

 

MAIN EVENT:

Every 2 Minutes for 30 Minutes (3 Rounds Total)

 

1:  10/10 SA DB Hang Squat Cleans + 8/5 Cal RIDE

2: 1 Min plank hold into 40 Mountain climbers (L+R = 2)

3: 20 Front Lunges + 150/100M RUN

4: 50/30 Situp into russian twist (@ top of sit-up)

5: :30 High knees +15/10 Burpee box jumps

COMPETE

PVC

+

2 Rounds

10 Air Squats

10 Burpees

10 Jump Lunges

10 Slam Ball

A. Front Squat; 10 x 4; Rest 2 Mins

B. Power Clean + FS x 3/3/2/2/1; BUILD in 10 Mins

C: Part 1:

For Time (4 Min Cap):

15 Power Clean (155/105)

15 Bar Facing Burpees

15 CTB

15 Dips

At the 5 Min Mark

Part 2

For Time:

50 Power Clean (95/65)

50 Double Unders

50 Wallball

50 Burpees

LAUNCH

 

PURPOSE: Week 1/2 |  10 – 8 – 6 – 4 – 2 Cycle working on building to heavier weights.

BOX SQUAT + BENCH PRESS 

WARMUP:

Medball Chest Opener + MB Frog Pose (1 Min each 30/30) 

8 min AMRAP 

10 MB Glute Bridge

30s Front Support Plank on MB

10 Russian Twists

10 Air Balls

STRENGTH: 10 – 8 – 6 – 4 – 2

BOX SQUAT + BENCH PRESS (build to heavier than last week) 

CONDITIONING:

10 Min EMOM

12/10/8 cal SKI

12/10/8 Renegade Rows