BUILD

PURPOSE:

Reverse Pyramid Week 2. Try to increase weight by 2.5/5lbs from last week or/ and increase reps on Amrap Sets.

 

WARMUP:

2 Min Bench Backbend

3 x  (15 x DB Floor Press / 10  xDB Pull Over / 8+8 DB Burt Reynolds)

 

STRENGTH: 

Bench Press

3 x 8 Warm Up Sets Building to perceived 8RM

Then 3 x AMRAP SETS

Set 1 : 8-12 Reps

Set 2: 12-15 Reps

Set 3 : 15 + Reps

 

STRENGTH ACCESSORY

45 s Max Effort Incline DB Press

15 Sec Rest

45 Sec Max Alternating DB Front Raise

15 Sec Rest

45 Sec Max Lateral Raise

5 Rounds

15 Mins Total

LADIES BUILD

 

Warm Up

Teams of 3 : 1K Ski Erg. 10 pull Method

3 x ( 10 x banded squat / 20 x Med Ball Rusain Twists/ 5 x Ball Slam)

 

STRENGTH

Barbell  Thruster. Reverse Pyramid Method

3 x 8 Warm Up Sets Building to perceived 8RM

Then 3 x AMRAP SETS

Set 1, Heaviest Set : 8-12 Reps

Set 2: Medium Set: 12-15 Reps

Set 3 : Lightest Set: 15 + Reps

 

Met Con

15 Min EMOM

1: 4 x Jerk. (Barbell or DB)

2: 8 x DB Floor Press

3: 12 x Goblet Squat

On Rotation

TRAIN

PURPOSE:

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

WARMUP

4 Walls of Cardio

(2 mins per station / :30 to transition)

STRENGTH

1-6-1

Pushups

Plank Pull (L+R = 1)

MAIN EVENT

3 Stations

3 Rounds Each

2 Minutes per station

(9 Minute Cap For each)

  1. 5 Devils press

10 Uprigth Row

15 Cal SKI

  1. 15 Cal ROW

20 KB Curls

30 KBS

  1. 10/7 Cal RIDE

20 V-Ups

Bear crawl to SkillMill and Back x2

COMPETE

PVC

+

2 Rounds

10 Push Ups

10 T Push Ups

10 Air Squats

10 Slam Ball

A. Bench Press; 10 x 4; Rest 2 Mins

B1. Incline DB Bench Press; 8×4; 60 sec

B2. BOR; 8×4; 60 sec

C: 21-15-9
DB power snatch (50/35)
3-2-1 legless rope climb
Rest till the 8 min
21-15-9
Bench press 135
3-2-1 legless rope climb

SPRINT

 

PURPOSE:

 

WARMUP: 

 

STRENGTH:

 

MAIN EVENT: 

 

FINISHER: