BUILD

PURPOSE:

Reverse Pyramid Training Week 2. Try to increase weight by 2.5-5lbs to increase reps on AMRAP sets

WARMUP:

3 x ( 20 x Banded Upright Row / 15 x Bent Over Lateral Raise/ 30 Sec Superman Hold )

STRENGTH: 

3 x8 Hang Clean or Han High Pull Building to  Perceived 8RM

 

Then :3 x8 working AMRAP sets

Set 1 : Heavy Set. AMRAP 8-12 REPS

Set 2: Medium Set. AMRAP: 12-15 reps

Set 3: Light Set. AMRAP: 15+ Reps

STRENGTH ACCESSORY

15 Min EMOM

Min 1 : 8 x Supinated BOR

Min 2: 8 x Chin Up

Min 3: 8+8 One ARM DB Row

TRAIN

PURPOSE:

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

WARM-UP

3 Rounds

:40/:20

High Knees

Alt. Reverse Lunge to High Kick

STRENGTH

Teams of 3

5 x 150M SPRINT

Rest 1 minute or work through teams of 3

MAIN EVENT

“Dirty 30”

3 Rounds / 30 Reps each

DB Hang Clean and Press

SDHP

Windshield Wipers

 

COMPETE

250m Row + 25 Cal Bike
+
10 KBS
10 Wall Ball
50 DU or Singles
30 Plank Reach

A. Station Set Up and Workout Specific Prep

B. 10 Minute AMRAP @85% effort
15 Wallball
15 KBS
15 Burpee
25 DU
250m/200m Row/Ski
25/20 Cal Bike
(Rest 4 Minutes)
x3 Sets

*Pick Up where you left off – score is total rounds and reps

LAUNCH

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

BACK SQUAT + INCLINE BENCH PRESS 

WARMUP:

Bench Chest Opener Fly Sequence with 1 1/4lb

Banded Sequence: Monster Walk – 4 Directions + Broad Jumps  + Ankle Banded Deadbug

STRENGTH: 10 – 8 – 6 – 4 – 2

BACK SQUAT + INCLINE BENCH PRESS 

CONDITIONING:

16 Min EMOM

12/10/8 DB Floor Press

12/10/8 DB Thruster

8/8 DB Single Arm Row

14/12/10 DB Walking  Lunge