Monday September 9th

BUILD

PURPOSE:

2nd Week of our 5/2/1/1 Tempo Training. This week we try to creep the numbers up from last week to ensure progressive overload but we reduce the reps to 5. Muscular Met Cons will again be included in our Strength Accessory work.

WARMUP:

Lower Body mobility

3 x ( 1 Min plank Reaches/ 10 x Cossack Squat/ 5 x Broad Jump)

STRENGTH: 

Tempo Superset

Front Squats + RDL

5/2/1/1 Tempo. 5 Reps. 6 Sets . 1 Min Rest btw RDS. Use 80% of 5 Rep Max or increase last weeks weight by 5-10 Pounds

MAIN EVENT

10 x Back Squat @BW + 20 x DB Step UP on to 20inch Box. 5 RDS. 15 Min TC. (Use medium weight not the step ups, ensure full leg extension ). Scale down where necessary, first set should be unbroken 10

TRAIN

PURPOSE:

TRAIN will start to focus on transitioning to slightly heavier weights. The focus with your movement should still be quality even though you are moving faster in a conditioning biased class. Each week keep note of weight you used and try to slightly increase or match that weight each week following.

WARMUP: 

4 Way Movement mobility

:30 Quad + :30 Pigeon

STRENGTH:

4 Rounds (Rotate arms each ROUND)

5 SA FR Front Squats

SA Overhead lunge (Ski Erg to Rower)

5 SA FR Front Squats

SA Overhead lunge (Rower to Ski Erg)

5 SA FR Front Squats

Rest as needed or :90

MAIN EVENT: 

With a partner…

Cash In 40/30 Cal ROW or SKI, 500/400M RUN, or 30/20 Cal RIDE

Then accumulate 400/300 Air squats between you and a partner

EMOM Each partner does 5/3 Burpees each

Cash Out 40/30 Cal ROW or SKI, 500/400M RUN, or 30/20 Cal RIDE

25 Min Time Cap

COMPETE

PURPOSE
It’s deload week and we’re starting off with some overhead positioning work, as well as a 2 round burner for conditioning.

WARM UP (to be completed with a Partner)
1 Minute Bike
30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats

1 Minute Bike
30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats

1 Minute Bike
30 Seconds PVC Lift Offs + 30 Seconds PVC Overhead Squats


STRENGTH
I. Tempo Overhead Squat
3 sets of 1 (5 second lower, 2 seconds at the bottom, up FAST)

II. Pausing Overhead Squat
3 sets of 1 (2 seconds at the bottom, up FAST)

III. Overhead Squat
10 minutes to establish a heavy single

MAIN EVENT
”Hot Mess”
2 Rounds:
25 Overhead Squats (115 lb/85 lb)
35/25 Calorie Assault Bike [50/35 Cal Schwinn Bike]

CORE FINISHER
3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups

LAUNCH

WARM UP 

STRENGTH:

CONDITIONING

SPRINT

Warm Up: Line Drills

10x 100m Sprints

rest: 1min

E2MOM 18min

  1. 1min Plank Hold + 40 Mt.Climbers

  2. 1min Weighted Box Jumps

  3. 1min Run 75-80%

RIDE

Emylee Covell