Saturday/Sunday August 10/11

BUILD

PURPOSE:

All Body Build. GPP. Athleticism

WARMUP:

5 Min Cardio

PVC Mobility

STRENGTH: 

30 x TGU , Light / Structural. Alternating Every 5

MAIN EVENT

5 Rounds FT

3 x Double KB Swing+ 3 x Double KB Front Squat + 3 x Double KB Push Press from Rack Position / 12 Wall Balls / 20 Cal Row or Ski

53lbs / 35lbs . Scale Down As Needed

TRAIN

PURPOSE:

To goal is to keep up with the pace of the workout. All movements are designed to give you a 20 sec rest at the end of each minute, you should be preparing yourself for the next minute and when the clock turns over you have to be ready to go. You will need to dig deep to finish each block successfully so approach with an “all in” attitude …

WARMUP: 

Coaches Mobility

Line Drills

Workout

Alternating EMOMS with Partner . 4 Blocks

Each EMOM is 8 Minutes Long. 2 Mins rest between blocks. Try to hold the pace and it the numbers!

Block 1 :

Min 1: 20 /15 Cal Row

Min 2: 15 x DB Thruster AHAP

Block 2:

Min 1 : 100m Sprint

Min 2 : 15/12 BJO

Block 3

Min 1 : 12 x Devils Press

Min 2: 18/ 13 Cal Ski

Block 4

Min 1: 40s Sprint on Bike for Max Cals (try to hit same cals every round)

Min 2: 16 x Alternating DB Reverse Lunge

COMPETE

PURPOSE

It’s hero workout Saturday! Today is about a long, tough effort.

WARM UP

30 seconds/movement

Reverse lunges, Pigeon pose (30sec/side)

Slow air squats, squat hold

Push up to down dog, Child’s pose

Then, barbell warm-up (5 reps/movement)

Romanian DL, Hang Power Clean, Front Rack elbow rotations, Front Squats, Strict press + reach, thrusters
STRENGTH

12 minutes to build to a heavy 10-rep thruster
MAIN EVENT

”31 Heroes”

AMRAP 31 in Teams of Two

8 Thruster (155/105)

6 Bar or Ring Muscle Up (Athlete’s choice)

11 Box Jump (30”/24”)

** partner A is out on 400 run with 50/35lb D-ball while partner B is working insider, then switch

LAUNCH

4 Stations x5min

1 - 5 Min
15/20 Bicep Curl to Press
RollyPollyOllys Down + Back
AMRAP Ski

2 - 5 Min
20 Lateral Jumps
15/10 Burpees
AMRAP Bike


3 - 5 Min
12/16 Renegade Rows
12/16 DB Thrusters
AMRAP Row


4 - 5 Min
15 Banded Deadlift
15/15 Banded Russian Twist
AMRAP Run

Emylee Covell