BUILD

PURPOSE:

All Body Athletic Build

 

WARMUP:

PVC Mobility

3+ 3 Turkish Get Up + 1 Min Plank. 3 Rounds

 

Then Practice DB Squat Clean Thruster

 

 

STRENGTH: 

Cash In : 400m Run Round Block

Then

10 Rounds:

10 x DB Squat Clean Thruster

100 Ft Heavy Dball Carry

15 x Push Up

 

Cash Out:

400m Run Round Block

30 Min TC

TRAIN

PURPOSE:

This cycle we will focus on improving overall strength endurance. Challenge yourself for the following weeks to get comfortable with slightly heavier weights. The goal is to be able to move at your same pace or faster while always increasing weight.

WARMUP: 

2 Rounds

5/5 1/2 TGU

10 Up Downs (In a plank go from your hands to Elbows and back up)

30 High Knees

Review TGU

MAIN EVENT: 

***With big class have 1/2 start on A. and the other 1/2 start on B.

A.SKI :40 Slow, :20 FAST For 10 Mins

Right into…

ROW :40 Slow, :20 FAST for 10 Mins

B. AMRAP X 20

5/5 TGU

20/20 Banded Russian Twists (Attached to skill mills)

Weighted Bear Crawl Length of floor and back

20 Box Jumps

 

COMPETE

EMOM x 6 Mins (2 Sets)
1. Linear Swing on Bar x 45 sec
2. Hollow Hold x 45 Sec
3. Arch Hold on Bar x 45 Sec

3 Sets
A1 Weighted Pull Up x 2 @ 21X1 – Rest 45 seconds
A2: Ring Push Ups x max reps @ 1010 – Rest 45 seconds
A3: Rope Climb x 1-2 (Legless if possible) – Rest 45 seconds
A4: Double Unders x max reps in 30 seconds – Rest 90 seconds between sets.

B. Practice different hanging variations active and passive for 5 mins (single arm bar, single arm rope, arched, bent arm, etc.)

C. For time:
50/35 Cal Bike
15 CTB
50’/25′ HS Walk or 3 Wall Walks
15 Strict HSPU
50’/25′ HS Walk or 3 Wall Walks
15 Weighted Sit Ups (Medicine Ball Overhead)
50’/25′ HS Walk or 3 Wall Walks
10 Muscle Ups or CTB+Dips

LAUNCH

MECHANICS:
Banded Plugback Sequence

Banded Midline BBQ 2rounds (band around ankles)

30s Side Plank (R/L)

30s Plank Reaches

30s Banded Hollow Rocks

Then…

4 Directional Monster Walk

STRENGTH: 5×5 * Not Superset
Sumo Deadlift
Push Press

CONDITIONING:
Mini EDT – Escalated Density Training

9 Minute AMRAP
5 DB RDL
5 DB Thruster

Rest 2 min

9 Min AMRAP
5 DB Bench Press
5 DB Bent Over Row