Saturday/Sunday August 24/25
BUILD
PURPOSE:
All Body Build. Challenge
WARMUP:
Coaches Mobility
3 x ( 20 x Mountain Climber / 20 x Alternating Forward Lunge On to Plate/ 15 x KB Swing)
STRENGTH:
Cash In : 800m Run
5 Rounds of:
7 x Front Squat @ Bodyweight
14 x Single Arm KB Swing @70/53 (7 each Arm)
21 Cal Bike (15 on Assault)
Cash out : 30 x Pull UP
Scale as necessary, Should be able to go unbroken on first set of Front Squat and Swing .
TRAIN
PURPOSE:
Teamwork makes the dream work. Use your energy to lead, to help and to support. The fittest don’t use their ability to make others feel worse , they use it to make everyone around them better. The “most valuable” is often not the best athlete but the one who contributes best to the attitude of the team.
WARMUP:
Coaches Mobility
Line Drills
STRENGTH:
Teams of 4 :
1 Mile Run (1.6KM)
100 Box Jumps ( 4 Players round box EveryBody jumps once until you reach 100, only 1 player can be on top of the box at any one time)
Team 1000m Ski ( 10 Pull Format)
60 x Devils Press ( Each Player Does 3 Devils Press then tags next player. Repeat tis 60 is achieved
Team 1000m Row ( 20 Pull Format)
100 Cal Bike
In time remaining team max Burpee. Winning team has most burpee or gets the furthest through the workout. Workout Can Also be done in reverse , starting with the Cal Bike
38 Min TC
COMPETE
PURPOSE
It’s Saturday and it’s time to do some grunt work. Today we’ll work loading overhead.
WARM UP
Line Drills + Barbell Warm-up
STRENGTH
On the 2:30 x 4 sets
20 Barbell Overhead Forward Lunges
*All 20 reps must be completed unbroken for the set to count
**Athletes may choose to build in weight or keep one weight across all 4 sets
MAIN EVENT
”CHIPS AHOY”
For time, complete…
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-ups
LAUNCH
Sunday - All Body Cardio (Running Emphasis)
WARM UP
Hip Mobility Sequence
1 min each x 2
Sled Pull
Run
Side Plank Leg Lifts R
Side Plank Leg Lifts L
DB Bicep Curls
DB Strict Press
MAIN EVENT
I Go, You Go with a Partner (or Follow the leader for bigger class)
5 Rounds
10/10 DB Snatch
15/15 DB Russian Twists
20 Lateral Hops
.20 Run (increase pace every .05)