Saturday/Sunday August 31/Sept 1

BUILD

PURPOSE:

All Body Build. Challenge

WARMUP:

5 Mins Cardio

Coaches Mobility

3 x ( 7 x KB Sumo Deadlift High Pull/ 10 x Scap Pull up / 10 x Banded DB Thruster )

STRENGTH: 

10 RDS

4 x Hang Power Clean @70%

8 x Strict Pull UP

16 x Heavy Wall Ball

200 Run

30 Min TC

TRAIN

PURPOSE:

Sprint Mentality. These are not circuits . These are single all out efforts done multiple time. Eventuality our ability to change will be affected by our ability to have a “go switch” , get away from what is safe and find something unknowable. The work is simple. The effort is not

WARMUP: 

Line Drills

Coaches Mobility

STRENGTH:

3 Blocks. Each Block is Performed 3 Times. . Rest as needed but 10 Minute time cap on each block . 2 Min Rest Between Blocks . With Partner. Remember the intent - Each effort is a max effort. Earn your rest.

Block 1: 8 x KB Front Squat @42X1 Tempo + 150 m/ 100m Sprint

Block 2: 5 x Man Maker + 250/200m Ski Sprint

Block 3 : 10 x Weighted Step Over + 20 Sec All Out On Bike .

.

COMPETE

PURPOSE
It’s Saturday throw-down time. We’ll work fatigued overhead pressing first, and then get after a burner of a team workout.

WARM UP
40 Seconds // 10 Seconds to transition

Alternating Stations in Teams of 3: 
Easy Row 
PVC Pass Through
Box Step-ups 

Moderate Row 
PVC Power Snatch 
Lateral Box Step-ups (20s Each Leg) 

Faster Row 
PVC Overhead Squat 
Low Box Jumps (Step Down)

STRENGTH
Barbell Cycling
For time, complete:
21 Strict Presses (75/55)
15 Push Presses (95/65)
9 Push Jerks (135/95)
6 Split Jerks (175/125)

*Barbell comes from floor. Athletes are to load their own bars.

MAIN EVENT
"Three Stooges"

In teams of 3, complete for time…
[30 Minute Cap]
100/70 Calorie Row
100 Box Jump Overs (24”/20”)
100 Power Snatches (95/65)
10 Rope Climbs (15')
100 Power Snatches (75/55)
100 Box Jump Overs (24”/20”)
100/70 Calorie Row

*yes, the barbell gets lighter.

LAUNCH


Sunday - All Body Cardio (Sled Push Emphasis)

WARM UP

PVC Pipe Sequence

3x
40s on 20s rest
20/20s Sled Push/Run
Hollow Rock
Plank Reaches

I Go, You Go with a Partner (or Follow the leader for bigger class)
5 Rounds
10/10 DB Plank Pulls (all 10 on one side)
10/10 DB Step Ups
.05 Sled Push

Emylee Covell