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.

Lower Body Volume

WARMUP:

3 x ( 8 x Kang Squat / 10 + 10 Banded Russian Twist/ 50ft Walking Lunge Forward + 50ft Walking Lunge Backwards. )

STRENGTH: 

All Movements 8 reps. 4010 Tempo. 4 Rounds Each Block

Block 1

Chair Squat

Standing Lunge with Front Foot Elevated on 45lb Plate

DB RDL

Block 2

Box Squat (wide stance toes out)

Weighted Cossack Squat ( 8 Total)

Strict Weighted Knee Raises

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: 

21-15-9

KB Deadlifts

Sprawl

V-ups

Then…10 inchworm to cobra + 10 happy stars

STRENGTH: 

Teams of 3

2000M Row For Time

Switch every 200/150M

FOCUS ON SPEED

MAIN EVENT: 

EMOM x 30

1 – 10/10 Alternating DB RDLs (Rotate which side your leaning towards)

2 – 20 DB Plank Slides

3 – 20 KBS

4 – :40 SKI

5 – :15/10/8 Burpees

COMPETE

Lower Flow
+
4 Sets
Bike 15 Cals
20 Plank Reach

A. Build to a tough PERFECT 5 Reps of Deadlift in 12 Mins

B1. Bulgarian Split Squat; 6/6 reps x 3 sets; no rest
B2. Strict WTD Pull Up; 6 reps x 3 sets; 60 sec rest

C. 𝟒 𝐫𝐨𝐮𝐧𝐝𝐬 𝐟𝐨𝐫 𝐭𝐢𝐦𝐞:
6 hand release DLs at @ 60% 1RM
12 SA KB snatch per arm @44#
18 wallballs
50ft HSW or 100ft Bear Crawl
Cap: 18 mins

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:
Box Leg Stretches
– Hamstring + Rotation
– Groin
– Deep Lunge
– Elevated Pigeon

3 Rounds
4/4 Tempo Step Up (4s eccentric)
10cal Ski
12 Bent over Flys

STRENGTH: 5×5 Superset
Box Squat
Supinated Horizontal Rows (Ring or Low BB)

CONDITIONING
4 x 350m Ski Sprint
+ 50m Weighted Bear Crawl (forward + Back) (try to go heavier than last week)
1 min rest
*waterfall for bigger classes*