BUILD

PURPOSE:

Final Week of our current cycle.  One upper body strength, one upper body volume , one lower body strength. one lower body volume. Two full body days and of course the church of arms on Sunday.

Todays Emphasis : Lower Body Strength

WARMUP:

3 x ( 10 x Cossack Squat/ 20 x Plank Reach / 5 x 1 1/4 Goblet squat

STRENGTH: 

15 Minutes to build to 3RM Front Squat

STRENGTH ACCESSORY

5 RDS NFT

6 x Back Squat

6+6 Bulgarian Split Squat

6 RDL 4110 Tempo ( 1 Second Pause at Shin)

All AHAP

 

TRAIN

PURPOSE:

During our challenge we want to focus primarily on building up a bigger engine which in turn will increase our work capacity and ramp up FAT LOSS!. During these next few weeks try to stay light and MOVE for as much of class as possible – Stay light, take minimum rest, keep moving!

WARMUP: 

Line Drills

2 Rounds 1 Min on :30 off

Plank Hold

MAIN EVENT: 

3 Rounds Per Station / 3 Mins Per Station / 1 Min Rest between Rounds / 3 Min Rest Between Stations

1. 15/10 Box Jumps

10 1 1/4 DB Front Squts

RUN w/ time remaining

2. 10/10 Med ball lateral hops

20 Med Ball Jump Squats

RIDE w/ time remaining

3. 30 Sit ups

30 Russian Twists

SKI w/ time remaining

COMPETE

Lower Flow + Upper Flow

2 TGU
3 KB OH Lunge
4 SA KB OH Squats
15sec SA KB Rack Duck Walk Circles x2/Arm

A. Snatch Pull + 2 Hang Snatch every 90sec x 9

C. 4 Sets Increasing Effort Per Set
3 KB Rack Squats 40X0 Tempo
3 KB Rack Squats 22X0
3 KB Rack Squats 20X0
rest 15sec
10 Burpee Box Jump Over (24/20″)
rest 15sec
Reverse Sled Drag 50′
rest 15sec
Bike 25/15 Calories
rest walk 2mins

LAUNCH

3rd 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:
2 min bike
*while partner Monster Walk 4 Directions

3 Rounds
1min Weighted Plank on elbows

1 min Cossack Squats

STRENGTH: 5×5 Superset
1 1/4 Front/Back Squat
Face Down Incline DB Row on Bench

CONDITIONING
4x 20cal Bike Sprint
+ max reps Push Ups
*waterfall for bigger classes*
1 min rest