BUILD

PURPOSE: All Body Build

WARMUP:

PVC Mobility

6+6 Single Arm Upright Row

10 x Air Squat

5 x Push Up to Shoulder Tap

3 Rounds

Warm Up Movements below…

STRENGTH: 

10 Rounds

5 x Barbell Clean And Press @155/115

7 x Front Squat @155/115

9x Bar Facing Burpee

(Use the same bar for all movements)

35 Min TC

 

TRAIN

 

WARM UP

Mobility

4 Walls Cardio. 2.00 at Progressive pace (start slow and increase intensity)

 

Main Event

Sprint IWT . All events are YGIG or Rest 1:1 Ratio.  All events are 8 Min AMRAP. Everything should be FAST with quick transitions.

1: 5 x Tall Box Jump + 150m Sprint .

2: 10 x Deck Squat + 10 Cal Bike Sprint

3: 25 X Feet Anchored Sit Up + 200m Row.

4: 15 x Perfect Push Up + 150m Ski.

 

 

COMPETE

PVC Warm UP
+
Lower Body Flow
+
2 Rounds
Clean Prep: Muscle Clean x 10 + Power Clean x 10 + FS x 10

A. Clean from blocks (above knee); 1.1.1 x4 sets; rest 10 sec; rest 2 mins; Building

B. In Teams of 2, Complete the following with 1 partner working at a time (20 Min Cap for Part 1):

Part 1:
100 Cal Bike (10×10)

100 Cal Row (10×10)

2000m Run (200mx10)

100 WallBall (10×10)

Rest 5 Mins

Part 2
Each Partner Will Complete the following AFAP:
15 Devil’s Press
15 Box Jump Over
250/200m Row

LAUNCH

MECHANICS
PVC Pipe Warm Up
4 Wall Warm Up – 90s each

Strength/Skill Work:
3 Rounds
3 Turkish Get Ups + 10 KB Windmills
3 Wall Walks

CONDITIONING:
6 Rounds
6/6 One Arm Bench Press
6/6 DB Split Lunge
90s Jump Rope / Ski / Row
Rest 90s

LIFT

PVC Warm UP
+
Lower Body + Upper Body Flow
+
2 Rounds
Snatch Prep: Muscle Snatch x 10 + Power Snatch x 10 + Snatch Balance x 10+ OHS x 10
A. EMOM for 8 Mins (stay light);
Power Snatch + Hang Snatch + OHS

B. Build to a heavy single in 20 mins:
Snatch

ARMS RACE