BUILD

PURPOSE: All Body Build

WARMUP:

4 Way Movement Mobility.

3 x (5 x Wall Squat / 20 x Banded Face Pull/ 10 x Kneeling DB Press )

MAIN EVENT

5 RFT

5 x KB Front Squat @2 x53/35 lb KB

10 x Bench @ 185/ 125

100ft Plate OH Walking Lunge

400m Run

30 Min TC

 

TRAIN

WARM UP

Team Row. Each rower performs 15 perfect strokes then switch. Teams of 3-4. When not rowing players must lunge the length of the floor and back in between efforts.

Coaches Mobility

MAIN EVENT

 

30 min EMOM. On Rotation

Station 1 : 100/ 80m Run

Station 2: 12 x DB Thruster AHAP

Station 3: 40s Ski for Max  Cal

Station 4: DB Deficit Push UP to Box Step Over. 40 Sec AMRAP  ( one push up then step over box/repeat)

Station 5: 15/10 Cal Bike Sprint

COMPETE

Upper Flow

+

Lower Flow

A. Build to a HVY DL + Hang Power Clean + Push Press Complex in 10 Mins

B. In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 35 minutes of:

Station 1 – 15/12 Cal Ski/Row/Bike

Station 2 – 1 Round of “1555”

Station 3 – 1 Round of “Mini DT” (155/105) (115/65)

Station 4 – Run 200m

Station 5 – Rest

*1 Round of 1555 is 1 Muscle Up, 5 Pull Ups (CTB if possible), 5 TTB, and 5 Push Ups.

*1 Round of Mini DT is 6 DL, 4 Hang Clean, 2 Push Press

*If you complete the work for your station and the partner ahead of you is still working at their station you may NOT start work at that station until they are done.”

LAUNCH

3 Rounds
40s on 20s off
– HSPU / Handstand Position Holds / Shoulder Taps
(feet/knees on box)
– Dumbbell Step Ups

– Sled Push
– Banded double DB RDL

– Windmill (R/L)

3x 1min on each
– Bike
– Burpees
– Lateral Hops
– DB Thruster
– Run

 

ARMS RACE