Monday 26th August

BUILD

PURPOSE:

Final Week of our 5 x20 Method. Buckle Up.

WARMUP:

Lower Body Mobility

8 x Barbell Hip Bridge / 5+5 off Box Squat / 5 x Ball Slam. 3 Rounds

STRENGTH: 

5 x20 Back Squat. Final Week . Try to add weight from last week. Weight can be added through the sets if possible. Should finish on the heaviest set of the cycle.

MAIN EVENT

21 -15-9

Goblet Squat @70/53

Cal Row or Ski or Bike

Burpee on to 45lb plate

TRAIN

PURPOSE:

TRAIN will start to focus on transitioning to slightly heavier weights. The focus with your movement should still be quality even though you are moving faster in a conditioning biased class. Each week keep note of weight you used and try to slightly increase or match that weight each week following.

WARMUP: 

Line Drills

:30 Quad + :30 Pigeon

3 Rounds

5 Air Squats

3 EXPLOSIVE Jump squats (1 Rep at a time - Do not string together)

STRENGTH:

These Sprints should be all out efforts - No more than :25 per effort

Pre-Sprint

2 x :20 Rolling Sprint - :5 slow and increase speed every :5 (Last :5 should be at 85%)

5 x 80/60M SPRINTS

Rest :90

MAIN EVENT: 

3 Rounds

15 Double KB Front Squats

:30 SPRINT on the Bike

Rest :90

Once completed rest 4 mins then…

3 Rounds 5/5 Alternating HEAVY Front rack DB Step-ups

:30 SPRINT on ROWER

Rest :90

***Your efforts here should be ALL OUT - If you are able to begin next round before :90 mark you did not push hard enough on the round prior

COMPETE

PURPOSE
On Monday, we’re working on keeping our midline stable as we move heavy weight (in our strength piece) and lighter weight quickly (in our conditioning piece).

WARM UP
30 Seconds per movement // 10 Second Transition
Inchworm to Push-up
Glute Bridges

Slow Air Squats 
Single Leg Glute Bridges (30s Each) 

Active Spiderman + Hamstring Stretch
Glute Bridge Walkouts*
*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg).

STRENGTH
Stamina Squatting
Alternating on the minute X 12 (6 Rounds)
ODD: 3 Front Squat
EVEN: 6 Back Squat
*Barbell @ 72% of 3 Rep Max Back Squat (same weight for both lifts)

then,

HSPU Conditioning
On the 2:00min X 5 Sets:
50’ Single Dumbbell Overhead Walking Lunge (50/35)
Max Strict Handstand Push-Up in Remaining Time

MAIN EVENT
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

LAUNCH

Week 3/3 Switching gears from our normal "Full Body" Launch strength program to a format similar to the rest of the programming at Pharos focusing on a single movement patterned emphasis in each session.
Monday - Squat / Flexion IWT Format


WARM UP:
PVC Pipe Warm Up (upper + lower)

1 Round
60s Bike
60s Row
60s Glute Bridge Walk Outs


MAIN EVENT:
3 Rounds Rest 2 Min Between
8-12 Back Squat
90s Bike

3 Rounds Rest 2 Min Between
8-12 DB Squat (or Power) Clean + Press
90s Row