Saturday/Sunday Oct 5/6

BUILD

PURPOSE:

All Body Build. Athleticism and Challenge

WARMUP:

PVC Mobility

9 Min EMOM . 45 s Work / 15s rest

Mountain Climbers

KB Swings

Light DB Push Press

Barbell Primer for movements below

STRENGTH: 

10 RDS

5 x Barbell Clean / Front Squat / Push press. Choose a weight you can go unbroken on RD 1 . Should be moderately heavy but not crushing. Max weight 135/95

After Each Round Preform 1 Round Cindy

( 5 x Pull Up/ 10 x Push Up/ 15 x Squat)

30 Min TC

TRAIN

PURPOSE:

All Body Challenge . Team work . Power Endurance

WARMUP: 

Coaches Mobility

9 Min Emom. 45s work 15s Rest.

45 Sec Row

45 secMountain Climbers

45 Sec High Knees

STRENGTH:

3 x 10 Min Events. Athletes can rest once event is completed. 10 Min Time Cap on all events.

1: Tailpipe :Two Players. Each Player Must Row 250m x3. Whilst one player is rowing their partner must be holding Kbs in the rack position. Max Weight 53/35. Take as little rest as possible. The harder you go on the row the less your partner will suffer with the KettleBells .

2: 5 x Synchro Devils Press + 200m Ski, 10 Pull Each Relay Method . 6 Rds. On Devils Press both player must have chest on floor at same time and in OH position at same time .

3: 800m Run as a team , transitioning every 100m / 40 total Burpees - 5 rep each then tag / 800m Run as a team, transitioning every 100m.

COMPETE


PURPOSE
It’s our last workout before the Open starts. Let’s throw the finishing touches on our preparation today.

WARMUP
400 Meter Easy Run 

Then, 30 Seconds with empty barbell // 10 Second Transition

Active Divebombers 
Romanian Deadlifts 
Strict Press & Reach 

Slow Air Squats 
Hang Power Cleans 
Push Press

Active Samson 
Front Squats 
Push Jerks

STRENGTH
With a partner, and within a 16 minute window, establish a heavy complex of:
Clean + Jerk + Jerk + Clean + Jerk

MAIN EVENT
”ADDERALL”
To be completed with a partner, but athletes do not have to complete run together.
0:00 - 10:00
1 Mile Run
Max Clean and Jerks (135/95)

10:00 - 13:00
Rest

13:00 - 20:00
800 Meter Run
Max Power Snatches (115/80)

20:00 - 23:00
Rest

23:00 - 27:00
400 Meter Run
Max Thrusters (95/65)

LAUNCH

Warm Up: PVC Pipe Sequence

30s Each x 3 Rounds
Hollow Rock
Glute Bridge Hip Thrusts
Superman (Alt Arm/Leg)
Mountain Climbers

E2M x 6 Min (3 Sets)
1 Min Rest Btwn

1-
12 Push Up to Side Plank
Remainder of time: Ski

2-
12 Weighted Step Ups
Remainder of time: Run

3-
8/8 Heavy DB SL Deadlift
Remainder of time: Bike

4-
12-18 Pikes on Rower
Remainder of time: Row

ARMS RACE

LIFT

Lets Save our legs, for MAX out week in Build

  • Power Snatch - 90% x 1 x 5

  • Power Clean - 90% x 1 x 5

  • KB TGU - build to a heavy single (L+R=Single)

  • DB Snatch - build to a heavy single (L+R=Single)

Emylee Covell