BUILD

PURPOSE:

2nd Week of or Cycle and the Challenge . We have two days based in strength (low reps , high weights)  3 days based in building functions muscle ( lighter weights/ medium reps) and two all body days. Monday is Lower Body Strength, Tuesday is Upper Body Hypertrophy , Wednesday is all body, Thursday is Lower body Hypertrophy , Friday is Upper Body Strength , Saturday is all body , Sunday is Arms Race.

 

WARMUP:

2 x ( 8 +8 Burt Reynolds / 20 x Banded Tri Pressdown / 10 x DB Pullover)

 

STRENGTH: 

3 x Jerk or Push Press E 90sec for 6 rounds. Try to increase by 2.5lbs from last week

Then :

15 Minutes to establish 3 Rep Max Decline Bench Press

 

STRENGTH ACCESSORY

4 RDs NFT

Barbell Floor Press x 6 AHAP

DB Push Press x 6 AHAP

Heavy Farmer Carry 100ft

 

 

TRAIN

PURPOSE:

During this phase we want you to get comfortable working at a higher heart rate. Rest will be shorter giving you the feeling that you are not ready to begin next station. Instead of fighting it, learn to be as efficient as possible leading up to your rest making for an optimal rest period.

WARMUP: 

4 mins any cardio

EMOM perform 5 air squat + 5 Jump squats

MAIN EVENT: 

Partner Workout

Rotate Every 10 MIns

Station 1: 2000/1600M SKI (10 pull method)

Station 2: 80/60 Cals on bike + 30 bear crawls from ski erg to rower = 1 (Both partners can be working at the same time

Station 3: 2000/1600M ROW

Station 4: 1 Mile Run + 150/100 Wind shield wipers

COMPETE

2 Sets

Bike 10 Cal

10 Slam Balls

10 Push Up

10 Air Squats

B. 40 Mins @ rhythmic pace

400m Run

15 WB

15 KBS (Full)

400m Row

100’ DBall Carry

10 Burpees

400m Ski

10 Slam Ball

10 Push Ups

LAUNCH

2nd Week of 5×5. Build in weight over the 5 sets to find a moderate/heavy 5. Try to build heavier than last week

MECHANICS:
Banded Deadbug Sequence
30s Each x 2
Abduction
Abduction with Kick
Bicycles
Standing March
Monster Walk

Waiter Walk 100feet 50/50

STRENGTH: 5×5 Superset
Sumo Deadlift
Push Press

CONDITIONING
21-15-9
DB Clean + Press
DB Russian Twist (each side)
200m Run