Saturday/Sunday Sept 7/8

BUILD

PURPOSE:

All Body Build. Challenge

WARMUP:

PVC Mobility

3 x ( 30 Sec Any Cardio/ 12 x Reverse Lunge / 15 x Plate G2O)

STRENGTH: 

3 x (3 x Deadlift @ 115% BW + 9 x Push Up + 12 x AirSquat ) + 400m Run.

Repeat for 5 Rounds. FT

TRAIN

PURPOSE:

12 Minutes is a long time to work hard. You will begot and you will get tired. Remember nothing happens without intensity. Cruising for 12 Minutes will not get you the results you came here for. Dig Deep to earn your rewards.

WARMUP: 

Line Drills. Coaches Mobility

STRENGTH:

3 x 12 Min AMRAP . Rest 2 Min btw AMRAPS. Groups of 2 or 3 . Player 2 Starts when Player 1 has complete second event of the cycle . Team Goal is to complete as many rounds as possible in 12 minutes.

1 : 6 x Sumo Deadlift High Pull + 12/ 8 x Cal Ski + 18/ 14 Cal Bike

2: 6 x DB Box Step Over + 12/ 8 Cal Row x 18/ 14 Burpee

3: 6 x DB Thruster + 120/80m Sprint + 18/14 V Ups

.

COMPETE


PURPOSE
It’s time for another Saturday morning throw-down—what more needs to be said?! It’s time for some serious fitness.

WARMUP
6 Minutes For Quality:

100 Meter Row 
15 Second Hollow Hold 
10 Reverse Lunges (5 Each Side) 
5 Inchworm to Push-ups 

then, barbell warmup.


STRENGTH
”Heavy Grace”
30 Clean & Jerks (155/105)
*for those athletes with a sub-2 minute Grace time: Barbell at 185/135

MAIN EVENT
”Dead & Co”
Buy in: 1 Mile Run

21 - 15 - 9
Deadlifts (225/155)
Box Jump Overs (24’’/20’’)
Toes to Bar

Cash out: 1 Mile Run

LAUNCH


WARM UP: PVC Warm Up
1 min each station x 2
- Jog
- Plank Reaches
- Tempo Step Ups on Box
- Reverse Plank Glute Bridges

CONDITIONING:
10 Min AMRAP Each Station
2 Min Rest

3/3 Turkish Get Up
10/10 Single Arm KB Swings
.10 Run

10/10 Hollow Body Leg Lifts (Add MB for more)
10/10 Side Plank Leg Lifts
20 MB Mountain Climber

10/10 One Arm Bench Press
10/10 Single Leg Glute Bridge
10 Box Jumps

ARMS RACE

Tempo Variations . First movement is at slow tempo. Second movement is at medium tempo. 3rd Movement is fast!

Biceps

Barbell Curl x6 5/2/1/1 Tempo + Hammer Curl x 12 @ 3/1/1/0 Tempo + DB Cheat Curl x 15 @ 2/0/1/0 Tempo.

1 Min Rest , 4 Rounds

Triceps

Reverse Grip Incline Press x 6 @5/2/1/1 Tempo + DB Tricep Extension x 12 @3/1/10 Tempo + DB Kick Backs @2/0/1/0 Tempo. 1 Min Rest 4 Rounds

Finisher - Deadhang to failure. YGIG with partner. 2 Rounds. He who holds on the longest is the bestest

Emylee Covell