BUILD

PURPOSE: All Body Build

WARMUP:

4 Way Movement Mobility

4 x 30/30 Hollow Rock/ Prone Hold

3 x (10 x Banded DB Thruster / 10 x Scap Pull Up / 5 x Banded Push Up)

STRENGTH: 

 

100 x Barbell Thruster @95/65

E90s Perform One Round of Cindy : 5 x Pull Up / 10 x Push Up / 15 x Squat

35 Min TC

TRAIN

PURPOSE:

All Body Train

WARMUP: 

4 Walls of Cardio

 

STRENGTH:

Min 0-7

AMRAP

5 x Push Up

10 x KB Swing

15 x Air Squat

Weight  53/35. Scale As needed

(Partners follow the leader)

Min 9-16

Climb The Ladder

4  Cal Row + 2 x Devil Press

8 Cal Row + 4 x Devil Press

12  Cal Row + 6 x Devil Press

16 Cal Row + 8 x Devil Press

etc (Row goes up in 4/ Devil Press goes up in 2)

Weight – 40/25. Scale as needed

(partners start on opposing movements)

Min  18- 25

1k/ 800m Run on Skill Mill

(Partners run 1K as fast as possible. Switch every 100m)

Min 27-34

30 / 20 / 10

DB Snatch + Cal Ski

Max Cals in Remaining Time

Weight 35/20

(Partners start on alternate movements)

 

All Workouts Can Be done with Partner

 

 

COMPETE

PVC Warm UP
+
2 Rounds
10 Bar Facing Burpees
10 Bar Thrusters
10 Pull Ups
+
2 Rounds
Clean Prep: Muscle Clean x 5 + Power Clean x 5 + FS x 5

Build to a heavy COMPLEX of the following in 12 mins:
Power Clean + Hang Clean + Jerk x 2

For Time: (Each partner will complete all 4 rounds – ex. partner completes 10 bar facing burpees before partner 2 completes 10 bar facing burpees)
4 rounds
150m Row
10 bar facing burpee
15 thrusters #95/65
10 box jump over 24/20″
+
1 Minute Rest
+
4 rounds
100m Run (right before dog driveway)
10 Pull Ups
15 HVY Wallball
10 TTB

 

LAUNCH

PURPOSE: Single Limb Stability

WARM UP: 

3 x 20s Each

  • Side Plank Leg Lift
  • Bear Crawl Plank
  • Crab Glute Bridges
  • Single Leg RDL

STRENGTH:

EMOM 10 Min 

5 Reps x  DB Complex

  • Bent Over Row – Upright Row – Bicep Curl – Strict Press

EMOM 10 Min (5 Rounds each Leg)

  • 4 Single Leg Double KB Romanian Deadlifts

CONDITIONING

14 Min AMRAP

20 Lateral Hops / Switch Steps

10 DB Clean/Curl + Press

150m Run

ARMS RACE

Reverse Pyramid Barbel Cheat Curls

Then :

DTP: 50/40/30/20/10. Supersets

Superset 1: CG Bicep Curl + Lying DB External Press

Superset 2: Standing DB Rotation Curl + CG Bench Press