BUILD

PURPOSE:

GPP Build. All Body Strongman / Athletic Lifts

WARMUP:

3 x ( 10 + 10 Single Arm Upright row / 20 x Med ball Russian Twists / 5 x BJO)

STRENGTH: 

Power Clean .

5 Reps Every 90 sec for 7 Rounds. Ascending in weight

Building from last week . Keep weight the same and try to add one more rep!

STRENGTH ACCESSORY

7 Rounds:

7 D Ball Hug Squats

7 T2b

7/7 DB Snatch

7 x Burpee BJO

20 Min TC

TRAIN

PURPOSE:

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

WARM-UP

Teams of 2

100 Air Squats

100 Partner MB Sit ups (Partners alternate sit ups)

MAIN EVENT

Teams of 2

AMRAP x 15

5 Burpees

10 Box Jumps

150/100M SPRINT
(1 partner completes FULL round before switching)

Rest 3 Mins

AMRAP x 15

5 Cal Row

10 Med Ball Cleans

15 Bent over Chest Slams (Chest pass WB to ground from a bent over row position)

COMPETE

EMOM x 6 Mins (2 Sets)
1. Bear Crawl x 45 sec
2. Active Hang x 45 Sec
3. Compress Sit Up to Pancake x 45 Sec

A1. Kipping Pull Up Half Pause; 10×3, rest 60s
A2. Hanging Single Leg L-Hold; 30sec x3; 60 sec
B1. Dip (Ring or Bar); 10×3; rest 60 sec
B2. L-Sit AMSAP; 2 Attempts x3, rest 60s

C. Strict Muscle Up Work; 10 mins

D. For time of:
30 HSPU
15 Ring Muscle Up (Sub Ring Row + Ring Dip)
60 Cal Row or Ski
15 Bar Muscle Up (Sub CTB + Dip)
60 WallBall
10 Wall Walks

LAUNCH

PURPOSE: 10-8-6-4-2 Cycle

DEADLIFT + STRICT PRESS

WARMUP:

3 Rounds

5 Wall Slides Overhead (In Wall Sit Position)

10 Standing Banded Straight Arm Lat Pull Down

15 Seated Banded Lat Pull Down

200m Row

STRENGTH: 10-8-6-4-2 

DEADLIFT

STRICT PRESS

*Rest 90s between sets

CONDITIONING: 

12 Minute CAP

50-40-30-20-10

Jump Rope

*15 Hanging Knee Raises / DeadBugs

LIFT

PVC Warm UP
+
2 Rounds:
5 x Wall Squat
5/5 x Cossack Squat
5/5 x T-Push Up
+
2 Rounds
Clean Prep: Muscle Clean x 5 + Power Clean x 5 + Push Jerk + Split Jerk x 5

A. Every 3 Mins for 15 Mins;
3 HPC + 3 FS + 3 Jerk

B. Build to a heavy single in 20 mins:
Clean and Jerk

C. Clean Pull; 4×3; rest 90 sec