Saturday/Sunday Oct 12/13

BUILD

PURPOSE:

All Body Build . Conditioning .

WARMUP:

PVC Mobility

800m Run

3 x ( 5 x Inch Worm to Push Up/ 10 x Banded Straight Arm Pull Down / 5 x Russian KB Swing )

3+3 TGU + 1 Min Plank . 3 Rounds

STRENGTH: 

20 Min ARMAP

2 rounds of Cindy + 1 Round KB DT

Cindy = 5 x Pull Up + 10 x Push Up + 15 x Air Squat

KB DT + 12 x Double KB Swing/ 9 x KB Front Squat/ 6 x KB Rack Press

TRAIN

PURPOSE:

Ladder Climbs. One of our favourite sessions. You have 8 minutes to climb the ladder as far as you are will to go. Can’t vs Won’t. You vs You. The higher the climb the stronger the mind , the fitter the body

WARMUP: 

4 Walls of Cardio

Coaches Mobility

STRENGTH:

8 Minutes to Climb! 4 Events.

DB Squat Clean Thruster + Cals on Ski Erg - 3/6/9/12 etc

BBJO + Meters on Skill Mill 5/50/6/60/7/70/8/80/9/90/10/100

Reverse Goblet Lunge (Left + Right = 1 Rep) + Cals on Bike 2/4/6/8/10 etc

Renegade Row ( Left + Right = 1 Rep) + Cals on Rower 4/6/8/10/12/14 etc

Can be done alternating style with partner

COMPETE

PURPOSE
It’s time for 20.1! We’ll do a very thorough warm-up, give the workout everything we’ve got, then get ready for next week with a bit of active recovery.

WARMUP
Warm-up EMOM8:
Min 1: Building Effort on Athlete’s Choice of Machine
Min 2:  3 Strict Pull-ups + 6 Push-Ups + 9 Glute Bridges

Then, Barbell Warm-up and Rehearsal

MAIN EVENT
”20.1”

For Time, 10 Rounds of:
8 Shoulder to Overhead (95/65)
10 Bar-Facing Burpee

15 Minute Time Cap

RECOVERY
EMOM12
Min 1: 45 Sec Ski
Min 2: 45 Sec Row
Min 3: Dynamic Stretches

LAUNCH

WARM UP: PVC Pipe Sequence

30s Each x 3 Rounds
Hollow Rock
Single Leg Glute Bridge (30/30
Downdog to Updog
Split Lunge (30/30)

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

1-
10/10 DB Snatch
Remainder of time: Ski

2-
12 Banded DB Deadlifts (try to go heavy)
Remainder of time: Run

3-
8-12 Burpees
Remainder of time: Bike

4-
8-10 Renegade Row (Push up - Row - Row)
Remainder of time: Row

ARMS RACE

LIFT

  • Snatch - 90% x 1 x 5

  • Clean & jerk - 90% x 1 x 5

  • Pause back squat (3 sec pause) x 2RM

Emylee Covell