Saturday/Sunday Sept 14/15

BUILD

PURPOSE:

All Body Build. Challenge . The is not only a test of ability but also will. You will probably want to give up around round 18. Don’t. Be of the mindset that it will be tough, almost impossible, but POSSIBLE . Scale yourself for success rather than failure. Dint choose a rep scheme that is out of your reach . We want to be challenged but not so much that the workout loses all sense of point and purpose.

WARMUP:

Run 400m

Coaches Mobility

3 x ( 50 ft Bear Crawl / 10 x Scap Pull Ups/ 10 Banded Air Squat)

STRENGTH: 

“Chelsea”

EMOM x 30

5 x Pull Up

10 x Push Up

15 x Air Squat

Athletes can scale to jumping PulL Ups and Rep Ranges of 3 / 7/ 12 or 2 /5 / 10

TRAIN

PURPOSE:

To work as a team to get as much work done as possible. Results do not come from just doing the thing. Results come from doing the thing as well as possible.

WARMUP: 

Coaches Mobility

5 x 20s Progressive Sprints On Skill Mill

STRENGTH:

2 Events . Each event is 20 Minute Long . Teams of 3.

Event 1: Max Cal Echo Bike in 20 Minutes. EMOM on Rotation ( All Players must perform). Min 1 : 5 x Jump Squat . Min 2: 3 x Renegade Row ( 1 Push and 2 Pulls = 1 Rep). Players can choose when to transition on the bike. Stronger Athletes can do more calories.

Event 2: Max Cal Ski in 20 Minutes. EMOM on rotation . (All players Must Perform ). Min 1 : 5 x DB Thruster . Min 2 : 7 x KB Swing . Switch every 10 Pulls on Ski Erg.

Add the total cals from both events for overall score.

COMPETE


PURPOSE
Saturday is a snatch specific session with an interval-style workout that allows us to apply our best snatch mechanics.

WARMUP
In Teams of 2:

8 Minutes For Quality:
30 Medicine Ball Slams
30 Medicine Ball Squat Passes 
30 Medicine Ball Chest Passes 
30 Medicine Ball Lateral Passes (30 Right / 30 Left)
*steady pace here, not fast. 21 Bike Cals after every completed round for each partner.

STRENGTH
In a 10 minute window, with a partner, establish a heavy complex of:
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch

MAIN EVENT
”Thumb War”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest

LAUNCH

WARM UP:
1 min each station x 2
- RollyPolly Olys (3s Pause at each)
- Mountain Climbers
- Burt Reynolds (30/30)
- Side Plank Leg Lift (30/30)


10 Min AMRAP Each Station
2 Min Rest

1-
12/12 Banded Russian Twist
12 Banded Deadlift
.02 Sled Push
.08 Run

2-
2 Wall Walk (5 box inverted push up)
10 DB Glute Bridge (back on box)
10 DB Step Ups
10cal Bike

3-
15 Bent Over Flys
15 Bicep Curl
50ft DB Waiter Walk
10cal Ski

ARMS RACE

LIFT

First week of our new cycle, We found our new training maxes last week now we’re working on percentages.

Snatch - 80% x 1 x 5

Clean & jerk - 80% x 1 x 5

Back squat - 75% x 5 x 5

Finisher

3 sets; no rest:
20 KB swings
10 supported DB rows/arm

Emylee Covell