BUILD

PURPOSE:

All Body Build. Power and Conditioning

WARMUP:

3 x ( 20 x Banded Upright Row/ 5 x Batwing / 5 x Broad Jump)

STRENGTH: 

3 x (1 x Power Clean + 1 x Hang Power Clean) AHAP

+ 5 x Max height Box Jumps

5 Rounds

NFT

STRENGTH ACCESSORY

5 RDS FT

13 x Barbell Push Press @115/105

9 x Pull Up

5 x Dball Gos @100/80

200m Run

20 Min TC

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: 

4 Walls of cardio

10 Cossack squats + 10 jump squats after each set

Hold Quad stretch + Pigeon after each 2 min station

MAIN EVENT: 

@0:00

50 TGU

@10:00 Mark

20 Mins Cardio of your choice (:40 slow, :20 fast)

@30:00 Mark

100 DB Floor wipers

Finished…

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:
3 min any cardio

Banded Split Lunge – 10 each leg into 30s stretch
Banded Lat Stretch – 1 min each side

STRENGTH: 5×5 Superset
Back Rack Reverse Lunge from Plate
Pull Ups (band/modified/lat pull down)

CONDITIONING:
4x40s on 20s off
– DBall Over Shoulder
– Renegade Row
– Lateral Hops
– Leg Lifts